Pendlay Row

Lats, Traps, Rhomboids, BicepsBarbell

A bent-over row variation where every rep starts dead on the floor with your torso parallel to the ground. It builds upper back power and trains core stability under load.

How to do it

1Walk up to the barbell on the floor, set your feet shoulder-width apart, and hinge at the hips until your torso is parallel to the ground.

2Grip the bar overhand slightly wider than shoulder-width and brace your core and back.

3Row the barbell explosively yet under control toward your lower chest, driving your shoulder blades together.

4Touch the bar to your lower chest while keeping your back flat and shoulders down away from your ears.

5Lower the bar completely back to the floor and let your arms relax fully before starting the next rep.

Common mistakes

Rounding your lower back while hinging, which drastically increases spinal injury risk.

Standing up or raising your torso as you row, taking the load off your target back muscles.

Bouncing the bar off the floor without letting it come to a complete stop between reps.

Breathing

Exhale forcefully as you row the bar to your chest, and inhale as you lower the weight back to the floor under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.