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Dumbbell Pendlay Row

  • Intermediate
  • Upper Back · Shoulders

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Setup instructions

1) Start with the dumbbells on the floor and face towards it in a neutral stance.

2) Hinge forward from the hips, bend your knees and keep the back flat. Grab the weights with an overhand grip, hands wider than shoulder width apart.

Perform instructions

1) Press into your heels and pull the weights towards your chest - keep the arms wide and back flat.

2) Slowly bring your arms back to the starting position.

3) Repeat.

Anatomy