Pendlay Row

The Pendlay row is a strict barbell row where every rep starts from a dead stop on the floor rather than staying in constant tension, which removes any stretch-reflex assistance and forces each pull to be generated from a true standstill. Set up with your torso bent forward until it's roughly parallel to the floor, grip the bar just outside shoulder width, and pull it explosively off the floor into your lower ribs, then let it return fully to the floor and reset your position before the next rep. Keep your torso angle fixed throughout the set rather than rising up as you pull, since that turns it into a different, less strict movement.

1. Set up with feet hip-width apart and bend forward until your torso is roughly parallel to the floor
2. Grip the bar just outside shoulder width with the bar resting on the floor
3. Brace your core and pull the bar explosively into your lower ribs
4. Keep your torso angle fixed and avoid using momentum from standing up
5. Let the bar return fully to the floor and pause briefly before the next rep

• Standing up partway during the pull, turning it into a different row variation
• Using body momentum instead of pulling explosively with the back muscles
• Rounding the lower back to reach the bar instead of hinging at the hips
• Not letting the bar fully rest on the floor between reps

• Underhand grip for more biceps and lower-lat involvement
• Pause at the top of each rep to increase time under tension
• Single-arm dumbbell row from the floor for the same dead-stop principle unilaterally
• Snatch-grip Pendlay row with a wider grip for more upper-back emphasis