Back
Pendlay Row
A strict power-building staple designed to develop explosive pulling strength and a thick upper back.
How to perform.
Follow the sequence — setup is half the lift.
Approach a loaded barbell on the floor and position your feet roughly hip-width apart with the mid-foot directly under the bar.
Hinge at the hips and bend your knees slightly until your torso is parallel to the floor, maintaining a neutral spine.
Grip the barbell with an overhand grip slightly wider than shoulder-width and engage your core to lock your spine in place.
Explosively pull the barbell toward your lower chest by driving your elbows up and back while keeping your torso stationary.
Briefly touch the bar to your chest before controlling the weight back down to a dead stop on the floor.
Allow the weight to settle completely on the ground to reset your tension before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum by jerking the torso upward during the lift
- Allowing the lower back to round instead of maintaining a flat profile
- Bouncing the plates off the floor rather than resetting from a dead stop
- Pulling the bar too high toward the collarbone instead of the mid-torso
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.