Weight Training

Pendlay Row exercise

A strict barbell row variation that emphasizes explosive pulling from the floor. It targets the upper back, lats, and posterior chain with minimal momentum, helping develop power and back thickness.

Pendlay Row exercise demonstration

How to perform Pendlay Row

  1. Stand with your feet hip-width apart and a barbell on the floor in front of you.
  2. Hinge at the hips and grip the bar with an overhand grip, just outside shoulder-width.
  3. Keep your back flat and torso nearly parallel to the ground.
  4. Explosively pull the barbell toward your lower chest, squeezing your shoulder blades together.
  5. Lower the barbell back to the floor with control and reset for the next rep.
  6. Do not use momentum or bounce; each rep starts from a dead stop.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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