Back
Pendelay Rows
A powerful barbell row variation focused on explosive strength and mid-back density from a dead stop.
How to perform.
Follow the sequence — setup is half the lift.
Place a loaded barbell on the floor and stand with your feet hip-width apart, positioning your mid-foot directly under the bar.
Hinge at the hips and bend forward until your torso is parallel to the floor, keeping a slight bend in your knees.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart and flatten your back completely.
Exhale and pull the bar explosively toward your lower chest or upper abdomen by driving your elbows toward the ceiling.
Ensure your torso remains stationary and parallel to the floor throughout the entire pulling motion.
Lower the bar under control back to the floor, allowing it to come to a complete dead stop for one second.
Reset your posture and repeat the movement for the desired number of repetitions.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Standing too upright during the pull
- Using momentum or bouncing the bar off the floor
- Rounding the lower back
- Shortening the range of motion by not touching the floor
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.