How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Pendlay Row
Dead-stop row. Honest. No bounce.
advancedCult Gym floor
Back · Biceps · Barbell
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3–5 × 4–6.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Bar on the floor each rep, back parallel, explosive then control down.
Cues
- Reset every rep
- Lats, not traps
- Don’t turn it into a clean
Common mistakes
- Hips jerking
- No pause on the floor
- Using too much load to move the bar two inches
Home swap
Chest-supported row
