Classification
| Type | basic |
| Mechanics | compound |
| Direction | pull |
| Equipment | barbell |
| Additional Equipment | - |
Instructions
Preparation
Place barbell on the floor and stand in front of it. Bend knees slightly. Flex hips to lean forward until barbell is in grasping range. Upper body should be parallel of slightly below parallel to floor. Grasp barbell with overhand grip, straighten back and look ahead.Execution
Pull barbell toward lower chest with a powerful movement of your arms and middle and upper back. Bring shoulder blades together. Return barbell to the floor and repeat.Variations / Comments
Pendlay rows require a good level of muscular co-ordination to keep your body in position. Arch your upper and middle back and avoid any straightening of the hips. Let the barbell touch your lower chest.
Starting Position 
Ending Position Muscles
| Target | Back, General |
| Synergist | Trapezius, Upper | Trapezius, Middle | Trapezius, Lower | Pectoralis Major, Sternal | Rhomboids | Latissimus Dorsi | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis |
| Stabilizers | Biceps Brachii | Erector Spinae | Gluteus Maximus | Hamstrings | Hip Adductors |
Front
Rear
