Section 5, Lesson 2
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The Pendlay Row

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How To Perform The Pendlay Row


For this exercise, you will need a barbell and some weights.

The Setup: 

a) Set up a barbell on the ground with light to medium weight.

b) Assume a standing position with your feet shoulder width apart. Step forward so that the barbell is over the middle portion of your feet. 

c) Hinge at the waist and bend your knees so that your back is roughly parallel to the floor.

d) Grab the bar with an overhand grip with your hands wider than shoulder width apart. 

Performing The Movement:

a)Keeping your elbows slightly tucked, brace your core and contract your lats to drive your elbows up and back, bringing the barbell towards the bottom of your chest.

b) Squeeze your lats at the top, pause for a moment, and slowly bring the barbell back to the floor in the starting position. 

c) Maintain tightness in your core and back and repeat!