Pendlay Row (Barbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Place a loaded barbell on the floor.
   • Stand with feet hip-width apart, toes under the bar.
   • Hinge at the hips and bend your knees slightly until your torso is parallel to the ground.
   • Grip the bar with a pronated grip, slightly wider than shoulder width.
   • Keep your back flat and core braced.
2. Step 2Execution
   • From a dead stop on the floor, pull the bar explosively to your lower chest or upper abdomen.
   • Drive your elbows back and squeeze your shoulder blades together at the top.
   • Keep your torso parallel to the floor throughout; avoid standing up.
   • Lower the bar back to the floor under control.
   • Let the bar come to a complete stop before the next rep.
   • Reset your back position if needed between reps.
3. Step 3Tips
   • Each rep starts from the floor with zero momentum, unlike a standard bent-over row.
   • Keep your torso as close to parallel with the ground as possible.
   • Use straps if grip becomes limiting.
   • This is a power-focused row; explosive concentric, controlled eccentric.
   • Start with lighter weight than a standard bent-over row to maintain strict form.