Pendlay Rows

Pendlay rows
A
back exercise you don’t see performed very often in the gym. A barbell rowing movement, with the added pause on the floor that keeps your reps explosive and prevents you using momentum to aid your lifts.

Performed like a bent over row, start with the bar on the floor, place your grip just wider than shoulder width, a slight bend in your legs, trying to keep your back as straight as possible.

​From there, row the bar close to your body trying as much as possible to keep your body at the same angle, with your back straight, and your legs out of the movement.
This is harder movement than standard barbell rows, so take the weight slowly to find your level.


GAH Gym
Unit 38, Albion Industrial Estate, Cilfynydd, Pontypridd, CF37 4NX