Pendlay Row
Primary muscle
Back
Also works
Biceps, Shoulders, Lower Back
Pattern
Horizontal Pull
Equipment
Barbell
Level
Intermediate
Coaching cues
Torso parallel to the floor, back flat. Pull the bar from a dead stop on the floor to your lower chest each rep, then reset. The dead stop removes momentum and enforces a strict torso angle — more demanding than a touch-and-go row. Keep your hips still.
Orion Coach programs the Pendlay Row for you. Sets, reps, and load that adapt to your recovery, in real time.
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