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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Pendlay Row

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, lower back, biceps

You need

Barbell

Barbell & plates setup →
How to do itPicture · 3 steps
  1. 1Torso parallel to the floor
  2. 2Each rep starts dead on the floor
  3. 3Explode the bar to your chest

Most common mistake

Torso rising with every pull.

Watch a demo
B
For back
#27 of 40
See the full list →
Research
65
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%4/5
Low cost · 20%2/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

None yet
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