Anapyre

Exercises272 exercises

Pendlay Row

Pendlay Row is a barbell pull exercise for the back, and it also works the biceps and forearms. If you cannot do it, Assisted Pull-up Machine or Chin-up are good swaps.

  • Back
  • Pull
  • Barbell

Muscles worked

  • Back · main
  • Biceps
  • Forearms

How to do it

  1. Set the bar on the floor, hinge until your torso is parallel to it, and grip just outside your knees.
  2. Keep your back flat and brace before each rep.
  3. Row the bar explosively to your lower chest, elbows driving back.
  4. Lower it back to the floor and reset before the next rep.

Watch out: Bouncing the bar off the floor or standing up as you pull.

Alternatives

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