Deadlift / Rack Dead / Pendlay Row

Coached by Justin

Also called: Deadlift / Rack Pull / Pendlay Row · Deadlift · Rack Pull · Pendlay Row

Primary: lower back · lats
Secondary: traps · middle back · hamstrings · glutes
Equipment: barbell
Mechanic: compound
Force: pull
Category: strength

Power (back, thickness) — the day's PR anchor.

Execution

Pick the variation by recovery: conventional deads if you're strong, rack deads if your legs are sore, Pendlay rows if you're beat. PR set of 5–8, then a back-off 10–12. On rack pulls, set the pin for maximum mid-back stimulus, not for a bigger number.

The cue that matters

Pull with the back, brace the spine — thickness comes from the mid-back, not from how high the bar travels.

Common mistake

Chasing rack-pull weight by setting the pins high and turning it into a lockout; set the pin for the muscle.

Power Bodybuilding Bro Split — Day 2 (Back).