back
Pendlay row
Build explosive mid-back strength.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Stand over the bar, feet hip-width, hinged so your back is near parallel.
- Grab the bar just outside your knees, back flat.
- Pull the bar to your lower chest, leading with your elbows.
- Lower it all the way to the floor between reps.
Beginner tips
- Keep your back flat and braced; don't round.
- Pull with your back, not your arms.
- Reset the bar on the floor each rep.
Keep in mind: Start light; the flat-back position is the hard part to learn.
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