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The Pendlay Row is a strict barbell row variation performed with the torso parallel to the floor, starting each repetition from a dead stop. Begin with the barbell on the floor, hinge at your hips until your chest is parallel to the ground, and grasp the bar with a pronated grip slightly wider than shoulder-width. Explosively pull the bar to your lower chest or upper abdomen, squeezing your shoulder blades together. Lower the bar completely back to the floor, allowing it to rest momentarily before initiating the next powerful pull.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
More moves that train the same muscles.
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