Pendlay Row

Explosive row from the floor on every rep; torso parallel to the floor, plenty of stimulus.

• Compound
• Barbell
• Advanced

How to do it

• Torso parallel to the floor, neutral back
• Every rep starts from the floor, no bouncing
• Pull explosively to your lower abdomen
• Reset your position between reps

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

Tempo: Explosive off the floor every rep, lower under control to the floor

Common mistakes

• Raising your torso on every pull
• Rounding your back as you reset from the floor
• Not pausing fully between reps

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Erectors / lower back
• Traps

Alternatives

• Barbell Row
• Single-Arm Dumbbell Row