Pendlay Row

A strict barbell row performed from a dead stop on the floor between reps, torso parallel to the ground. Popularized by coach Glenn Pendlay.

How to do it

1. Load a barbell and set it on the floor.
2. Hinge at the hips until your torso is parallel to the ground, knees slightly bent.
3. Grip the bar slightly wider than shoulder-width with an overhand grip.
4. Explosively pull the bar to your lower chest.
5. Lower the bar back to the floor under control and pause before the next rep.
6. Repeat.

Tips

• Dead-stop each rep on the floor — no touch-and-go.
• Keep your torso locked at roughly 90 degrees; do not use body english.
• Drive the elbows up and back, not out to the sides.

Muscles

Primary: Lats, Rhomboids, Traps

Secondary: Biceps, Erector spinae, Rear deltoid