Barbell Pendlay Row

Overview

How to do it

1. 1

   Setup

   Place the barbell on the floor in front of you and stand with your feet shoulder-width apart, toes pointing forward. Hinge at the hips, keep your back flat, and take an overhand grip on the barbell, palms down, a little wider than shoulder-width apart.

2. 2

   Starting Position

   Set your back parallel to the floor and keep your hips lower than your shoulders. Lift your chest, draw your shoulder blades back and down, and tighten your core. This is the starting position.

3. 3

   The Row

   Drive the barbell upward toward your lower chest or upper abdomen, keeping your elbows close to your sides. At the top, squeeze your shoulder blades together to fully recruit your back muscles.

4. 4

   Lower the Barbell

   Bring the barbell back to the floor under control, and let it touch the ground before you begin the next rep. That short floor contact is what sets the Pendlay Row apart from other rowing variations, where the weight stays off the floor between reps.

5. 5

   Repeat

   Complete the prescribed number of repetitions.

Form tips & common mistakes

Muscles worked

Target

Back

Synergists

Latissimus Dorsi، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Minor، Rhomboids، Brachialis، Brachioradialis، Pectoralis Major

Dynamic stabilizers

Biceps Brachii، Triceps

Stabilizers

Erector Spinae، Hamstrings، Gluteus Maximus، Quadriceps، Adductor Magnus

Antagonist stabilizers

Rectus Abdominis، Obliques