Barbell Deficit Pendlay Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Stand on a plate or low platform over the bar with the torso parallel to the floor and the back flat.
- Take an overhand grip a little outside the shoulders.
- Pull the bar explosively to the lower chest, keeping the torso at the same angle.
- Return the bar all the way to the floor and let it settle before the next rep.
FORM TIPS
- The deficit lengthens each rep at the bottom. If the back rounds to reach the floor, use a lower platform before you reduce the weight.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.