Barbell Pendlay Row
Builds the upper back, lats and pulling strength. A strong back improves posture and carries over to other pulling lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand in front of the barbell with your feet hip-width apart and hinge at the hips until your torso is nearly parallel to the floor, keeping a neutral spine.
- 02
Grip the bar with an overhand grip slightly wider than shoulder-width and brace your core; let the bar rest on the floor between reps.
- 03
Pull the bar explosively toward your lower abdomen, keeping your elbows in line with your torso and pulling your shoulder blades together at the top of the movement.
- 04
Lower the bar under control back to the floor and come to a complete stop before the next rep, maintaining your position and core tension.
Beginner's guide
§ 03 · GuideBuilds the upper back, lats and pulling strength. A strong back improves posture and carries over to other pulling lifts.
You should feel it in your upper back and lats, with your shoulder blades working. It should not be driven by your lower back or mostly your arms.
A common mistake is raising your torso on every rep. Keep your position locked, reset on the floor and lead the pull with your elbows.
How to get started at the gym
§ 04 · SisuLiftBarbell Pendlay Row is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the bar close to your shins and thighs so the bar path stays straight. Do not jerk with your lower back; lock in your position by bracing your core and lead the pull with your elbows.
The barbell Pendlay row builds back strength and explosiveness because every rep starts from a dead stop on the floor.
More exercises: Back
§ 06 · Same muscles
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