Barbell Pendlay Rows

Technique

Setup

Stand with the bar over your mid-foot, hinge until your torso is nearly parallel to the floor, and grip slightly wider than shoulder-width. Flatten your back with the bar resting on the floor and your arms straight.

Movement

Pull the bar explosively from the floor to your lower chest or upper stomach, driving your elbows back, then return it to a dead stop on the floor. Reset your back before each rep.

Form Tip

Your torso stays parallel and still; if your hips rise or your chest lifts to start each pull, the weight is too heavy and your lower back is doing the work.

Increase Difficulty

Add weight, or pause for 1 second at the top.

Decrease Difficulty

Use a lighter bar, or switch to Barbell Bent-Over Rows with a more upright torso.