Demo & instructions
Pendlay Row
Also known as: Dead-Stop Barbell Row, Strict Barbell Row
Instructions
A strict barbell row where every rep starts from a dead stop on the floor with your torso close to level. Removes momentum and builds powerful pulling from the upper back.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Intermediate
- Typical range
- 3–10 reps
Setup
- 1Stand with your mid-foot under a loaded barbell, feet about hip-width apart.
- 2Push your hips back and bend your knees slightly until your torso is close to parallel with the floor.
- 3Grip the bar a little wider than your shoulders with straight arms and a flat back.
Execution
- 1Brace your trunk and pull the bar quickly from the floor toward your lower ribs.
- 2Keep your torso still as your elbows travel up and back.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
