BackBicepsTrapsForearmsBarbellintermediate
Pendlay Row
The Pendlay row is a strict barbell row where the bar returns to the floor on every rep. This eliminates momentum and forces you to generate force from a dead stop.
How to Perform
1
Set up with the bar on the floor, hinge forward until your torso is parallel.
2
Grip the bar wider than shoulder-width.
3
Explosively row the bar to your chest.
4
Lower the bar back to the floor with control.
5
Reset your position before each rep.
Common Mistakes to Avoid
Not letting the bar touch the floor between reps.
Torso too upright — it should be near parallel.
Using momentum from the hips.
Muscle Activation
Back85%
Biceps35%
Traps30%
Forearms25%
Variations
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