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Lats · Advanced

Pendlay Row

Strict barbell row from the floor for pulling strength.

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Pendlay Row demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Barbell

Sets × reps

4 × 8

Rest

2 min

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.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell RowRelated variationBarbell Deadstop Row with RackRelated variationBarbell Snatch Grip Pendlay RowRelated variationTrap Bar Bent Over RowRelated variationBarbell Bent Over Wide Grip RowRelated variationBarbell Reverse Grip Bent Over Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePlate Bent Over RowComparable substituteLat PulldownComparable substitutePull-UpsComparable substituteDumbbell PulloverComparable substituteLondon BridgeComparable substituteChest-Supported Dumbbell Row

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