Barbell Deadstop Row With Rack
Description
The barbell deadstop row with rack, also known as the Pendlay row variation, sets the bar on safety pins or low rack position between reps. Each rep starts from a complete dead stop on the floor or pins, eliminating the stretch reflex and forcing strict concentric pulling. It builds powerful back strength.
Muscle Group
Equipment Required
Barbell Deadstop Row With Rack Instructions
- Set safety pins in a power rack at knee height or position the bar on the floor.
- Stand with feet shoulder-width apart over the bar.
- Bend forward at the hips with a flat back, knees slightly bent.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Pull your shoulders back and brace your core.
- Row the bar up explosively to your lower chest.
- Squeeze your shoulder blades together at the top.
- Lower the bar back to the pins or floor for a dead stop. Reset before the next rep.
Barbell Deadstop Row With Rack Form & Visual
Barbell Deadstop Row With Rack Benefits
- Builds dead-stop rowing strength
- Eliminates stretch reflex
- Forces strict pulling form
- Builds explosive back strength
- Useful for breaking through row sticking points
- Strong carryover to deadlifts
Barbell Deadstop Row With Rack Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
- Biceps brachii
- Erector spinae
Barbell Deadstop Row With Rack Variations & Alternatives
- Pendlay Row
- Bent Over Row
- T-Bar Row
- Cable Row
