Strength exercise

Pendlay Row

How to do it

Set a loaded barbell on the floor and stand over it with feet hip width apart, shins close to the bar.
Hinge at the hips until the torso is roughly parallel to the floor, gripping the bar just outside shoulder width with a flat back.
Brace the core and pull the bar explosively off the floor into the lower ribcage, leading with the elbows and driving through the back.
Squeeze the shoulder blades together at the top, letting the biceps finish the pull.
Lower the bar back to a dead stop on the floor each rep, resetting the back position before the next pull.
Exhale on the pull and keep the torso angle fixed instead of using body english to heave the weight up.

BackMuscles located in the upper and lower back, responsible for pulling movements and maintaining posture. All Back exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises