Pendlay Row exercise guide showing 3 movement steps using barbell

Back3 steps•5s movement guide

Pendlay Row exercise image and instructions

See how to do Pendlay Row in a clear 3-step exercise image with concise instructions. Focus: mid back and lats using barbell.

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Short instructions

How to do Pendlay Row

Follow the numbered positions in the image and use each instruction as its matching cue.

1
Set the starting position
Set the bar on the floor, hinge until the torso is near horizontal, grip it, and brace.
Breathing: Breathe steadily; do not hold your breath.
2
Perform the effort phase
Exhale and pull the bar from the floor to the lower chest without lifting the torso.
Breathing: Exhale through the effort.
3
Return under control
Lower the bar to the floor under control and let it settle before the loop resets.
Breathing: Inhale through the controlled return.

Setup and safety note: Torso near horizontal; every rep starts and ends with bar motionless on floor.

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