Pendlay Row

Start

Mid

End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

1. 1

   Set a loaded bar on the floor and stand with it over mid-foot, feet hip-width apart.

2. 2

   Hinge until your torso is parallel to the floor and grip the bar just outside your knees.

3. 3

   Pull the bar explosively into your lower ribs, keeping your torso parallel throughout.

4. 4

   Lower the bar all the way back to the floor and let it settle before the next rep.

• ★The torso does not rise. If your chest lifts to move the bar, the weight is too heavy.
• ★Rest the bar on the floor between reps - the dead stop is what separates this from a regular bent-over row.