Pendlay Row

How to do it

1. Stand over a loaded barbell on the floor with your feet about hip-width apart. Bend at the hips until your torso is roughly parallel to the floor, keeping your back flat and head in a neutral position.
2. Grab the bar with an overhand grip slightly wider than shoulder width, arms fully extended. This is your starting position; the bar rests on the floor between every rep.
3. Keeping your torso rigid and parallel to the floor, breathe out and explosively pull the bar to your lower chest, driving your elbows up and back.
4. Squeeze your shoulder blades together at the top, then lower the bar back to the floor under control.
5. Let the bar settle to a complete dead stop, then repeat for the recommended amount of repetitions.

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