Pendlay Row

PullBB

Dead-stop barbell row where the bar returns fully to the floor between every rep, torso held parallel to the ground. Removes stretch-reflex assistance, emphasizing pure concentric pulling strength and strict positional discipline.

Demo: Alan Thrall

Sets

4

Reps

5-8

Rest

2 min

Contraindications

Requires solid hip-hinge competency; regress to chest-supported row if low back is compromised.

Setup

Set up as with a deadlift — bar on the floor, torso bent to near-parallel, back flat, grip just outside shoulder width.

Execution

  1. 1Start each rep from a complete dead stop with the bar on the floor
  2. 2Explosively row the bar to the lower chest/upper abdomen
  3. 3Briefly pause or touch at the top
  4. 4Return the bar all the way to the floor and reset position before the next rep

Key cues

  • Dead stop every single rep — no bouncing off the floor
  • Torso stays parallel to the floor throughout
  • Pull explosively on the concentric
  • Reset your brace before each rep like a fresh deadlift

Common faults

  • Letting the torso rise between reps instead of resetting to parallel
  • Using the stretch reflex by not fully dead-stopping the bar
  • Rounding the back during the reset
  • Turning it into a hybrid deadlift-row through excessive hip drive

Tweaks

  • Add a 1-count pause at the top
  • Use chalk/straps for higher loads
  • Alternate with bent-over row for variety across a training block

Regressions

Bent-Over Barbell Row

Progressions

Yates Row

Muscles

Primary: Latissimus Dorsi, Rhomboids, Trapezius

Secondary: Erector Spinae, Biceps Brachii, Forearms

Notes

Originally developed by weightlifting coach Glenn Pendlay to build explosive pulling power carrying over to the clean and snatch.

Sources

Attribution: Glenn Pendlay / Weightlifting Strength Canon