PENDLAY ROW

Strict barbell row from a dead stop on the floor each rep. Greater back engagement than the standard bent-over row.

MOVEMENT GUIDE

HOW TO PERFORM

1. 1

   Set up with the barbell on the floor, torso parallel to the ground.

2. 2

   Grip the bar slightly wider than shoulder width.

3. 3

   Explosively row the bar to the lower chest.

4. 4

   Lower the bar back to the floor — dead stop each rep.

5. 5

   Reset and repeat.

THE STANDARD

COACHING CUES

COMMON MISTAKES

• Torso rising during the pull.

• Not returning bar to the floor.

• Using momentum.

SCALING / SUBSTITUTIONS

• Standard barbell row.

• Reduce load.

300WOD APPLICATION

RELATED EXERCISES