Pendlay Row

Stand with the bar over your midfoot and hinge your torso until it is nearly parallel to the floor. Set your chest and brace your core before gripping the bar so your lower back stays steady on every rep.

Drive the bar explosively from the floor, quickly sending your elbows back as you pull toward your lower chest or below your sternum. Move fast, but keep the bar close to your body so your whole back can work.

Pause briefly at the top, then return the bar to the floor. Do not relax when it touches down; immediately reset your torso brace for the next rep.

As the bar leaves the floor, think of your back creating the first movement rather than your arms. If you feel it only in your forearms, lower the weight and practice engaging your back first.

Bouncing off the floor or letting your torso rise higher with each rep removes the benefit of the Pendlay row. Starting with a rounded back makes your form collapse as weight increases, so reset each rep from the floor.

Inhale just before pulling to brace your torso, then exhale briefly as you row. Set the bar down, inhale again, and reset your position to keep the same effort each rep.

For Pendlay rows, maintaining the same back angle each rep matters more than lifting heavy. When the bar starts and reaches the same positions every time, you are ready to add weight.