Deficit Pendlay row

Barbell, plate to stand on

Deficit Pendlay row, start position — Images: Free Exercise DB (public domain)

Deficit Pendlay row, end position — Images: Free Exercise DB (public domain)

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Stand on a plate so the bar starts below floor level. Row the bar explosively to the lower chest, then lower it back to a dead stop.

Start from a dead stop each rep
Bar to the lower chest
Back flat, torso does not rise

Movement

Pattern: Horizontal pull
Type: Compound, several joints move
Sides: Both sides together
Equipment: Barbell

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

LatsMain
Upper backMain
BicepsHelper

Core

Lower backHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
- 4/5 Standing on a plate lets you go deeper on the negative for more lat stretch. Jeff Nippard, The Best And Worst Back Exercises (Ranked By Science) @ 6:09videoExpert opinion2024checked by AI