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Advanced Pull A: Pendlay Rows & Renegade Rows

Explosive pulling with Pendlay rows, renegade rows, and Romanian deadlifts. Includes bicep and forearm work.

35 min 10 exercises

The workout

  1. 1

    Band Pull-Apart with Rotation

    30s

    Pull resistance band apart while rotating thumbs upward. Activates upper back and rotator cuff.

  2. 2

    Dumbbell Scapular Retraction Row

    30s

    Perform short rows focusing on scapular movement. Primes mid back.

  3. 3

    Wall-Supported Arm Swing

    30s

    Swing arms across body and overhead. Loosens upper back and shoulders.

  4. 4

    Barbell Pendlay Row

    45s

    Row barbell explosively from floor. Targets mid back and posterior chain.

  5. 5

    Dumbbell Renegade Row

    45s

    Row dumbbells while in plank position. Combines pulling with core stability.

  6. 6

    Barbell Romanian Deadlift

    45s

    Hinge at hips while keeping bar close to legs. Hits hamstrings, glutes, and lats.

  7. 7

    Seated Incline Dumbbell Curl

    45s

    Perform strict curls from incline bench. Targets long head of biceps.

  8. 8

    Barbell Reverse Curl

    45s

    Use overhand grip to curl bar. Engages brachialis and forearms.

  9. 9

    Cross-Body Posterior Shoulder Stretch

    30s

    Pull one arm across the chest to stretch rear delt and upper back.

  10. 10

    Wall Lat Stretch with Lean

    30s

    Lean into wall with hands high. Stretches lats and thoracic spine.

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