Dumbbell 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 and stand between them with your feet hip-width apart. Hinge at the hips and bend your knees slightly until your torso is roughly parallel to the floor, then grab the dumbbells with a neutral grip.
2. Brace your core and row both dumbbells explosively toward your hips, driving your elbows back.
3. Squeeze your shoulder blades together at the top.
4. Lower the dumbbells back to the floor with control and let them come to a dead stop before the next rep.

Form tips

• Keep your torso parallel to the floor; don't stand up as you pull.
• Reset the dumbbells on the floor between reps instead of bouncing them.
• Keep your back flat and your neck in line with your spine.