straddlyPendlay Row
Muscles worked
Main muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius (Middle)
Also working
- Biceps Brachii (Long Head)
- Brachialis
- Erector Spinae
- Gluteus Maximus
- Posterior Deltoid
- Teres Major
What it is
A barbell row where the bar starts and ends each rep on the floor, with the torso close to horizontal. Resetting from a dead stop removes momentum and builds explosive pulling strength. Keep the back flat throughout.
Technique tips
- Hinge until the torso is near horizontal
- Start each rep from the floor
- Row explosively to the lower chest
- Return the bar to the floor under control
How to track your progress
Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.
