Pendlay Row

Each rep starts and ends on the floor. Load the bar on the ground, grip it with your feet hip-width apart, and row it to your chest. Finish at the top with a hard squeeze, then lower it back to the floor and reset completely before the next rep. Do not hover or bounce the bar between reps. This reset ensures each rep is a full movement, not a partial bounce. Your torso angle stays between parallel and forty-five degrees up. Find the angle your lower back can actually hold and lock it in throughout. Full control on the way down.