HyperBody
Exercise library · Back

Pendlay Row.

Explosive compound back exercise targeting the lats and rhomboids, with secondary rear deltoid, biceps, and lower back engagement.

AdvancedBarbell
Pendlay Row
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Rhomboids
Secondary
Rear delts · Biceps · Lower back
The play-by-play

How to do it.

  1. Step 01

    Stand over a barbell with your feet hip-width apart, shins close to the bar.

  2. Step 02

    Hinge at your hips, keeping your back flat and parallel to the floor.

  3. Step 03

    Grasp the barbell with an overhand grip, slightly wider than shoulder-width.

  4. Step 04

    Explosively pull the barbell off the floor towards your sternum, squeezing your shoulder blades.

  5. Step 05

    Lower the barbell completely back to the floor after each repetition.

  6. Step 06

    Reset your form for each rep, ensuring a flat back and full stop.

What separates good from great

Pro cues.

  • Maintain a strict flat back position throughout the entire lift.

  • Focus on pulling with your back muscles, not just your arms.

  • Allow the bar to come to a complete stop on the floor between reps.