Dumbbell Alternating Pendlay Row

Category

Back

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Latissimus Dorsi, Teres Major, Trapezius, Rhomboids

Secondary muscles

Posterior Deltoids, Biceps Brachii

How to do it

1. Place two dumbbells on the floor. Stand between them, hinge at the hips until your torso is roughly parallel to the floor and grab one in each hand with a neutral grip.
2. Brace your core and row one dumbbell explosively toward your hip, driving your elbow back.
3. Lower it back to the floor with control until it comes to a dead stop.
4. Repeat with the other arm and keep alternating sides.

Form tips

• Keep your torso parallel to the floor and steady as you switch arms.
• Let each dumbbell come to a full stop on the floor before the next pull.
• Don't twist your torso to lift the weight.