Barbell Pendlay Row
Barbell Pendlay Row
The Barbell Pendlay Row, named after weightlifting coach Glenn Pendlay, is a variation of the traditional barbell row. This exercise is characterized by lifting the barbell from a dead stop on each rep, which allows for more power and focus on the upper back muscles.
How to do Barbell Pendlay Row
- Starting Position: Stand with your feet shoulder-width apart, over a barbell. Hinge at your hips and bend over until your torso is nearly parallel to the floor. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Lift the Barbell: In a powerful movement, lift the barbell towards your chest, keeping it close to your body. Your elbows should drive straight back.
- Return to Start: Lower the barbell back to the ground in a controlled manner, allowing it to come to a complete stop.
- Repeat the Movement: Each rep begins from this dead stop position.
Form Tips
- Flat Back: Maintain a flat back throughout the exercise to reduce the risk of injury.
- Explosive Lift: Unlike traditional rows, the Pendlay row is performed with a more explosive lift, using your whole body.
- Avoid Momentum: Since each rep starts from a dead stop, avoid using momentum to lift the barbell.
- Neck Alignment: Keep your head in a neutral position, aligned with your spine.
Primary Muscles Targeted
- Upper Back (Trapezius and Rhomboids): Heavily engaged as you lift the barbell.
- Lats (Latissimus Dorsi): Worked extensively during the rowing motion.
- Rear Deltoids: Activated as you pull the barbell towards your chest.
Secondary Muscles Targeted
- Biceps: Involved in the pulling action.
- Forearms: Used for gripping the barbell.
- Lower Back (Erector Spinae): Engaged to keep the torso stable and aligned.
