How to do the Pendlay Row
- Stand with your feet hip-width apart, barbell positioned over the middle of your foot.
- Push your hips back and lower your torso, keeping your knees slightly bent.
- Grip the bar just outside your shoulders, arms straight, palms facing down.
- Pull the bar up towards your chest, driving your elbows back, then lower it to the floor.
Full technique — 8 steps
- Stand with feet about hip-width apart and position the barbell over the middle of your foot.
- Hinge forward until your torso is nearly parallel to the floor with knees slightly bent.
- Grip the bar just outside shoulder width with an overhand grip and straight arms.
- Tighten your stomach, set your back hard, and keep your head in line with your spine.
- Pull the bar explosively from the floor into your lower chest or upper abdomen.
- Drive your elbows back while keeping your torso angle fixed and hips from rising.
- Return the bar to the floor under control and let it settle completely.
- Tighten your stomach and reset your back position before starting the next rep from a full stop.
Common mistakes
- Turning it into a cheat row
- Standing up during the pull
- Bouncing reps off the floor
- Bar drifting away from body
- Jerking with a rounded back
Form cues
- Every rep from full stop
- Torso nearly parallel to floor
- Pull to lower chest
- Keep hips from rising
- Drive elbows behind you
