Pendlay Row

Set-up

• Stand with your mid-foot under the bar, feet hip-width apart.
• Hinge over until your back is nearly parallel to the floor, knees slightly bent.
• Grip the bar just outside your knees with an overhand grip.

How to do it

1. Pull the bar explosively from the floor to your lower chest.
2. Lower it under control all the way back to the floor.
3. Let the bar settle for a moment before the next rep.

Coaching cues

• Your torso stays flat and still throughout.
• Drive your elbows back towards the ceiling.

Common mistakes

• Lifting the chest up to help the bar move.
• Bouncing the bar off the floor between reps.

Safety

• If you can’t hold your back flat near parallel, use a lighter weight or a chest-supported row.