Explosive rows from the floor for raw back power.
Reset on the floor between reps and keep your torso fixed.
The Pendlay Row is a Back-first movement, with Biceps working as the supporting cast. Track it consistently and you'll see exactly how it feeds your back volume for the week.
The Pendlay Row primarily works the Back with Biceps assisting.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
