Paused Pendlay Row

Pendlay row with a pause on every rep: the bar rests on the floor and you pull from a dead stop.

• Compound
• Barbell
• Advanced

How to do it

• Pause for 1 s with the bar resting on the floor between reps and the torso parallel to the floor
• Hinge at the hips with a neutral back and the torso inclined
• Pull toward your abdomen and squeeze the shoulder blades at the end of the range

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

Tempo: Pull explosively from the floor, pause 1 s with the bar at the abdomen, and lower under control to the floor

Common mistakes

• Standing up out of the hinge on each rep to help move the load
• Cutting the pause short and bouncing off the floor

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Erectors / lower back
• Traps

Alternatives

• Pendlay Row
• Barbell Row
• Single-Arm Dumbbell Row