Pendlay Row (Barbell)

A strict rowing variation performed with the barbell starting from the floor that eliminates momentum and builds strength through a complete range of motion.

Instructions

1. Position the barbell on the floor in front of you at approximately shin height.
2. Set your feet hip-width apart with knees slightly bent, hips elevated.
3. Grip the barbell with hands slightly wider than shoulder-width using an overhand grip.
4. Maintain a flat back with shoulders slightly in front of the barbell.
5. Pull the barbell toward your torso/lower chest by driving your elbows back.
6. Pause briefly at the top with the barbell touching your chest or midsection.
7. Lower the barbell back to the floor in a controlled manner.
8. Allow the barbell to settle completely before the next rep (dead stop).
9. Repeat for the desired number of repetitions.

Tips

• The dead-stop format eliminates elastic recoil and bouncing, requiring pure strength each rep.
• Maintain a flat back throughout—never round your spine during the lift.
• Drive your elbows back and up, leading the pull with your back muscles rather than your arms.
• This variation builds exceptional back strength and muscle development.
• The dead-stop nature allows for maximum focus on form and muscle engagement.
• Adjust the hip height based on your mobility and leverages.