# Pendlay Row (Barbell)

> A strict barbell row pulled from a dead stop on the floor each rep to train the upper back.

Page: https://fitnessie.app/exercises/pendlay-row/
Type: Barbell · Pull
Demo video: https://fitnessie.app/demos/pendlay-row-barbell/fb5d6d991fa17ffc.mp4

## How to do it

1. Stand with the bar over mid-foot, hinge until your back is about parallel to the floor, and take an overhand grip a little wider than your shoulders.
2. Pull the bar explosively to the base of your chest or upper abs, keeping your upper body still.
3. Squeeze your shoulder blades together with your elbows tucked.
4. Lower the bar under control back to the floor and reset before the next rep.

## Key cues

- Back about parallel to the floor
- Only the bar and arms move
- Pull explosively, lower with control
- Bar touches the floor every rep

## Common mistakes

- Standing up or heaving your torso to move the bar
- Letting the back round
- Flaring the elbows out wide
- Bouncing the bar off the floor

## Muscles worked

- Primary: Lats, traps and rear delts
- Secondary: Biceps, lower back and forearms

## Equipment

Barbell and weight plates.

## References

- [StrengthLog: Pendlay Row](https://www.strengthlog.com/pendlay-row/)
- [BarBend: How to Do the Pendlay Row](https://barbend.com/pendlay-row/)
- [Garage Gym Reviews: Pendlay Row](https://www.garagegymreviews.com/pendlay-row)