Pendlay Row (Deficit, Barbell)
The Deficit Pendlay Row is an advanced strength exercise where you pull a barbell from the floor while standing on an elevated platform to increase the range of motion. This explosive movement targets the upper back, lats, and posterior chain to build significant thickness and power.
Because this movement places high demand on your posterior chain and lower back, our AI analyzes your recovery status and HRV to determine if your central nervous system is ready for the explosive power this lift requires. By tracking your RPE and actual weight moved, the system can auto-adjust your load to prevent technique breakdown, ensuring you maintain the necessary explosiveness without compromising your lumbar spine safety.
Form Cues
- Stand on a weight plate or low box to elevate your feet relative to the bar.
- Hinge at the hips until your torso is parallel to the floor with a flat back.
- Pull the barbell explosively towards your lower chest or sternum.
- Return the bar fully to the floor and let it come to a complete dead stop between reps.
- Squeeze your shoulder blades together aggressively at the top of the movement.
- Don't let your hips shoot up before the bar leaves the floor.
- Don't round your lower back or spine during the pull.
- Don't bounce the weight off the floor to gain momentum for the next rep.
- Don't raise your torso above 15 degrees past parallel to cheat the rep.
Common Mistakes
- Lifting the chest too high
- Bouncing the bar off the floor
- Rounding the lumbar spine
- Jerking the hips to initiate movement
- Using too much arm engagement
Muscles Worked
This exercise primarily targets the latissimus dorsi, rhomboids, and middle trapezius, building a thick and powerful upper back. Because of the deficit and strict starting position, your spinal erectors and hamstrings work isometrically to stabilize the hinge, while your biceps and forearms assist heavily in the explosive pull.
Primary
Secondary
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