Movement overview

The Pendlay Row is a barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.

Step-by-step cues

1. Stand with your feet shoulder-width apart and position a loaded barbell on the floor in front of you.
2. Bend at the hips and knees to lower your torso until it is nearly parallel to the ground, maintaining a neutral spine.
3. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
4. Engage your core and retract your shoulder blades.
5. Lift the barbell explosively from the floor to your lower chest, keeping your elbows close to your body.
6. Pause briefly at the top of the movement, then lower the barbell back to the floor under control.
7. Reset your position and repeat for the desired number of repetitions.

Technical tips

• Ensure your back remains flat throughout the movement to avoid injury.
• Keep your head in a neutral position by looking slightly ahead on the ground.
• Focus on pulling with your elbows rather than your hands to engage your back muscles more effectively.
• Use a controlled motion when lowering the barbell to maintain tension in the muscles.
• Start with a lighter weight to perfect your form before progressing to heavier loads.
• Maintain a strong core engagement to stabilize your body during each rep.