Pendlay Row

How to perform it

Step-by-step instructions

1. 01Set the bar on the floor over the midfoot and hinge until the torso is near parallel.
2. 02Grip the bar and brace hard before each rep.
3. 03Pull the bar explosively from the floor to the lower chest or upper abdomen.
4. 04Keep the torso fixed instead of rising with the bar.
5. 05Return the bar to the floor and reset tension before the next pull.