BACK · COMPOUND
Pendlay Row
A strict barbell row in which each repetition starts from the floor with a controlled torso position.
Primary musclesUpper back, Lats
Secondary musclesBiceps, Core
EquipmentBarbell
DifficultyAdvanced · Horizontal Pull
How to perform
- Set the bar on the floor and hinge into position.
- Pull the bar explosively toward the lower chest while keeping the torso fixed.
- Return it to the floor and reset.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the upper back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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