BackIntermediate
Pendlay Row
A strict barbell row where the torso stays roughly parallel to the floor and each rep starts dead from the floor. Builds explosive upper-back strength.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Teres Major
- Biceps
- Lower Back (Erector Spinae)
- Hamstrings
- Sets
- 4–5
- Reps
- 5–8
- Rest
- 120–150s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.