Pendlay Row
Also known as: Barbell Pendlay Row, Dead-Stop Barbell Row, Pendelay Row, Barbell Pendelay Row, Dead-Stop Row, Pendlay Barbell Row
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand with the bar over your mid-foot, feet about hip-width apart.
- Hinge until your torso is close to parallel with the floor and grip the bar a little wider than shoulder width.
- Brace your back flat, then pull the bar quickly up to your lower chest.
- Lower it back to the floor and let it settle completely before the next rep.
Cues
- Each rep starts from a dead stop on the floor.
- Hold the torso angle fixed; only the arms and shoulder blades move.
- Reset your brace before every pull.
Common mistakes
- Lifting the torso up to meet the bar.
- Rounding the lower back to reach the floor.
- Bouncing the plates off the floor instead of pausing.