Pendlay Row
10 reps
Pull the bar to your belly explosively, then reset it on the floor.
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Pendlay Row
The Pendlay row is a strict barbell row where the bar returns to the floor between every rep. Resetting on the ground each time builds explosive pulling power and enforces clean form, making it a strong choice for developing back thickness and strength, with the biceps and rear shoulders assisting.
How to do it
- 1
Stand with your shins close to a loaded barbell, feet about hip width apart.
- 2
Hinge your hips back and grab the bar with an overhand grip at shoulder width, back flat.
- 3
Pull the bar explosively up to just above your belly button, driving the elbows past your sides.
- 4
Lower the bar under control all the way back to the floor.
- 5
Reset your position and repeat for the set number of reps.