Pendlay Row.

Make every rep count.

1. 01

   Set the barbell over your mid‑foot, close to your shins. Hinge at the hips (soft knees) until your torso is about parallel to the floor, spine neutral, neck in line.

2. 02

   Take a double overhand grip just outside shoulder width. Brace your core and keep your shoulders packed.

3. 03

   From the dead stop, drive your elbows back and squeeze your shoulder blades together as you row the bar to your belly button/lower ribs—lightly touch your torso without bouncing.

4. 04

   Control the descent and return the bar all the way to the floor each rep, resetting your brace and back position before the next pull.

5. 05

   Keep your hips and torso angle steady—no jerking the weight up or “standing up” between reps.