Bent Over Barbell Row

Back · Barbell

How to do it

Torso nearly parallel to the floor and the bar resting on the ground between reps. Every rep starts dead: pull explosively to your stomach and return the bar to the floor under control. With no momentum between reps, each pull is pure power from a standstill. You feel mid back and grip. The classic mistake is lifting the torso as you pull to steal range.

Variants

The drawing is the standard bent-over row, which is the same movement. What makes it a Pendlay is the floor: every rep starts from a dead stop, no bounce.

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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