Pendlay row

You need

How to do it

1. Load the barbell and position it on the floor in front of you.
2. Stand in front of the bar with your feet in a comfortable stance and toes pointing slightly out.
3. Lean forward and bend your knees enough to grab the bar with a double overhand grip without moving or lifting it.
4. Bring your shoulders back as much as possible to straighten your back. Your shoulders should be slightly in front of the barbell and higher than your hips. The starting position resembles conventional deadlifts, with the only difference being the small distance between your shins and the bar.
5. Take a breath and smoothly row the barbell to your chest.
6. Touch your torso with the bar, holding the top position for a moment, and release.
7. Lower the barbell slowly and rest it on the floor as you exhale.
8. Take another breath and row the barbell from a dead stop, pausing at the top.