Exercise library
Pendlay Row
Back · Horizontal pull
Generic horizontal pull demo. Follow the steps below for this exact exercise.
Horizontal pullCompound
A barbell row from a dead stop on the floor with the torso parallel, which builds explosive pulling strength.
- Difficulty
- Hard
- Tracking
- Measured in reps
Muscles worked
BackBicepsCoreShoulders
Equipment
Barbell
How to do it
- Stand with the bar over the middle of your feet and hinge until your torso is parallel to the floor.
- Grip the bar just outside your knees with a flat back and your shoulders over the bar.
- Brace hard, then pull the bar explosively to your lower ribs without letting your torso rise.
- Lower the bar all the way back to the floor and reset your position before the next rep.
Coaching cues
- Every rep starts from a dead stop, so reset your back position each time.
- Keep your torso parallel throughout, if it rises you are lifting too heavy.