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How to Do Pendlay Row — Form, Muscles & Tips

Learn how to do the Pendlay Row: step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set a barbell on the floor and stand over it with feet hip-width apart.
  2. Hinge forward until your torso is roughly parallel to the floor.
  3. Grip the bar with an overhand grip.
  4. Explosively row the bar to your lower chest.
  5. Lower the bar to the floor and reset before the next rep.