Pendlay Row

Main muscles worked: Lats, trapezius, rear delts, erector spinae, biceps

How to perform this exercise?

  • Start with the bar on the ground
  • Grab the bar with an overhand grip (palms facing towards you)
  • Grip width: Slightly wider than shoulder width
  • Bend your knees slightly and lean forward
  • Pull the bar up towards your stomach area, pointing your elbows backwards at a 45-60 degree angle
  • Bring the bar to the floor and take a 1 sec rest between each rep
  • Keep the bar close to your body during the entire movement, and avoid using too much momentum
  • Keep your back as straight as possible