Pendlay Row gif

Pendlay Row

Firm back

Coach's Tips

It's a good workout for back muscle development by bending and lifting the barbell on the ground!

How to

Starting Position

1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands just outside of your legs. 2. Bend your knees slightly and hinge at your hips to lower your torso until it is almost parallel to the floor. 3. Keep your back flat, chest up, and shoulders pulled back.

Proper Form

1. Drive your heels into the floor and pull the barbell up towards your chest, keeping your elbows close to your body. 2. Once the barbell reaches your chest, pause for a moment and squeeze your shoulder blades together. 3. Then, lower the barbell back to the starting position.

Breathing Technique

1. As you lower the barbell, exhale. 2. As you raise the barbell, inhale.


1. Make sure to keep your back flat and core engaged throughout the exercise. 2. Avoid arching your back or swinging the weight up with momentum. 3. Start with a lighter weight until you get the hang of the exercise.

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