Back exercise

Pendlay Row

Barbell row that starts from the floor on every rep, with your torso parallel to the ground.

How to do the Pendlay Row

4 steps, in the order you do them.

Stand in front of the bar on the floor, lean your torso forward until it's parallel to the floor with a neutral back, and grab it with an overhand grip.
Pull the bar explosively toward your lower chest without raising your torso.
Lower it with control until it rests on the floor.
Reset your posture and repeat.

What goes wrong most often when you do the Pendlay Row, and how to fix it.

You lift your torso as you pull to give the bar momentum.
Keep your torso parallel to the floor through the whole pull and create speed with your back and arms.
You don't rest the bar on the floor and chain reps in the air.
Rest the bar still on the floor on every rep and reset your position before you pull.
Your lower back rounds when you take the bar from the floor.
Before you pull, lift your chest and tighten your back with the bar on the floor, like starting a deadlift.