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horizontal pull
Pendlay Row
Search GooglePendlay Row is a advanced horizontal pull exercise using barbell. It primarily trains back and lats. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- back, lats
- Secondary
- biceps, hamstrings
- Equipment
- barbell
- Mechanic
- compound
Setup
- — Prepare the barbell and clear the movement area.
- — Set your stance, grip, and starting position before beginning pendlay row.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Reset the bar on the floor and pull explosively from a braced torso.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Reset the bar on the floor and pull explosively from a braced torso.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo pendlay row
Regressions
- — Supported or reduced-range pendlay row