Pendlay Row

How to Perform the Pendlay Row

Stand with your feet shoulder-width apart with the barbell over mid-foot on the floor.
Hinge at the hips until your torso is nearly parallel to the floor, then grip the bar slightly wider than shoulder width with an overhand grip.
With your back flat and core braced, explosively row the barbell to your lower chest or upper abdomen.
Pull your elbows back and squeeze your shoulder blades together at the top of the movement.
Lower the barbell back to the floor with control, allowing it to come to a complete dead stop.
Reset your position, ensuring your back is flat and core is braced before initiating the next rep.
Keep your torso parallel to the floor throughout the entire set without raising your upper body.
Repeat for the desired number of repetitions.

Raising the torso during the pull

Keep your back parallel to the floor throughout the movement; if you need to stand up to move the weight, it is too heavy.

Bouncing the bar off the floor

Let the bar come to a complete stop on each rep to eliminate momentum and ensure each rep is done with full muscle engagement.

Rounding the lower back

Maintain a neutral spine by bracing your core tightly and hinging properly at the hips before each pull.

✓Builds explosive pulling strength by eliminating the stretch reflex and momentum.
✓Develops a thick upper back, lats, and rear deltoids for improved posture and pulling performance.
✓Has strong carryover to deadlift lockout and Olympic weightlifting movements.

●Think of driving your elbows toward the ceiling rather than pulling the bar to your body.
●Use lifting straps if grip strength limits the amount of weight you can row.
●Wear flat-soled shoes for a stable base and better hip hinge positioning.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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