Exercise
Pendlay Row
Also known as: barbell pendlay row, dead stop row, explosive barbell row
Pendlay Row is a compound exercise for the middle back. Main target: middle back. Also works: lats, lower back and biceps. Equipment: barbell.
Muscles worked
How to do it
- Stand over a barbell on the floor with your torso parallel to the ground, back flat, and grasp the bar with a wide overhand grip.
- Pull the bar explosively from the floor to your lower chest, keeping the torso locked in place.
- Touch the bar to your chest, then lower it back to a complete stop on the floor.
- Reset your position and repeat — every rep starts from a dead stop.
Similar exercises
T-Bar Row with Handle
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Bent Over One-Arm Long Bar Row
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Bent Over Two-Arm Long Bar Row
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Lying Cambered Barbell Row
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One-Arm Long Bar Row
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Reverse Grip Bent-Over Rows
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Alternatives with other equipment
One-Arm Dumbbell Row
Dumbbell
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Seated Cable Rows
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Inverted Row
Bodyweight
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One-Arm Kettlebell Row
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Inverted Row with Straps
Other
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Leverage High Row
Machine
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