Pendlay Row
The dead-stop row — every rep starts from the floor, building explosive back power with zero cheating.
Back, Lats, Rear DeltsBarbellAdvanced
Setup
- Hinge to near-parallel, flat back, bar on the floor.
- Grip just outside knees, shins vertical, lats tight.
How To Do It
- Explode the bar to your lower chest, elbows driving up and back.
- Squeeze the blades hard at the top.
- Return the bar all the way to the floor — dead stop — reset each rep.
Breathing
Big breath before each pull, exhale at the top.
Common Mistakes
- Standing up as you pull — the torso stays parallel the whole set.
- Bouncing reps off the floor — full dead stop resets the tension.
Coach Sam's cue: Explode to the chest, reset on the floor.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.