Barbell Pronated-Grip Pendlay Row

Stand with your feet shoulder-width apart and hinge forward at your hips until your torso is nearly parallel to the floor, keeping your back flat.

Grip the barbell with an overhand grip slightly wider than shoulder-width, with the bar resting on the floor directly beneath your shoulders.

Take a deep breath, brace your core tightly, and explosively pull the barbell upward until it touches your lower chest or upper abdomen.

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

Lower the barbell back down to the floor in a controlled manner, allowing it to come to a complete stop before starting the next rep.