Explosive rows from the floor for raw back power.
Reset on the floor between reps and keep your torso fixed.
The Pendlay row starts every rep from a dead stop on the floor with your torso near parallel, so your lats and upper back have to explode the bar to your chest with zero help from momentum, the biceps assisting the pull. Resetting on the floor between reps makes each one a clean expression of back power rather than a heave. It is the row of choice for lifters who want strength that transfers to deadlifts and heavy pulling.
The Pendlay row returns to a dead stop on the floor every rep with the torso held near parallel, while a bent-over row stays in the hands at a higher angle and tolerates a little body english. Pendlay is stricter and more explosive.
It should stay fixed near parallel. If your chest rises to meet the bar, the weight is too heavy, drop it and let your back do the pulling.
They shine with heavier loads for lower reps, roughly 3 to 8, since every rep is a fresh dead-stop pull. High-rep sets tend to fall apart as the hinge position fatigues.
