Pendlay row
A strict barbell row where the bar returns to the floor after every rep.
- Muscle group: Back
- Equipment: Barbell
- Difficulty: Intermediate
Also known as: Pendlay barbell row, Dead-stop barbell row, Pendlay-roning, Roning fra gulvet med stang
How to do it
- Hinge forward with a flat back, torso close to parallel to the floor, and take an overhand grip on the bar.
- Pull the bar explosively to your lower chest while keeping your torso still.
- Lower the bar under control back to the floor, reset your brace and repeat.
Common mistakes
- Standing up as you pull so the row turns into a jerk.
- Rounding the lower back when you reset at the floor.
Alternatives
Watch a video demonstration on YouTube
“How to Perform the Pendlay Row - Exercise Tutorial” by Buff Dudes (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.