Paused Pendlay Row

Technical variation that adds a pause, tempo, or specific range to reinforce control and progress the movement without relying only on weight.

• Compound
• Barbell
• Advanced

How to do it

• Define the duration or pause point before starting
• Keep the same execution on every repetition
• Reduce the load if you cannot maintain the full tempo

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

Tempo: Explosive off the floor every rep, lower under control to the floor

Common mistakes

• Shortening the pause as fatigue builds
• Confusing slow movement with loss of tension

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Erectors / lower back
• Traps

Alternatives

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