Barbell Deficit Pendlay Row

Stand on an elevated platform or blocks with your feet hip-width apart and a loaded barbell resting on the floor below you.

Hinge at your hips and bend your knees slightly until your torso is parallel to the floor, grabbing the barbell with an overhand grip wider than shoulder-width.

Brace your core tightly and keep your back flat, ensuring your head stays in a neutral position.

Explosively pull the barbell straight up until it touches your lower chest or upper abdomen.

Pause briefly at the top while squeezing your shoulder blades together.

Lower the barbell back down to the floor in a controlled manner, resetting completely before starting the next rep.