Upper Back
Pendlay Row
Advanced
Barbell
Compound
Upper Back
How to do it
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Set the bar on the floor over mid-foot with your feet hip-width apart.
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Hinge until your torso is nearly parallel to the floor, knees softly bent, back locked flat.
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Grip slightly wider than shoulder width, brace hard, take a breath and hold it.
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Row the bar explosively to your lower stomach without letting the torso rise at all.
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Return the bar to the floor and let it come to a full stop before the next rep.
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Reset your back position each rep; every rep starts from dead stop.
Common mistakes
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Bobbing the torso up and down like a mini deadlift on every rep.
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Bouncing the bar off the floor for momentum.
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Rounding the back because the horizontal position is demanding.
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Never letting the bar settle on the floor, which makes it a regular barbell row.
Tips
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Use less weight than your regular barbell row; this position is far stricter.
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Sits best at 5-8 reps for building raw horizontal pulling strength.
Secondary muscles
Alternatives
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