Barbell Pendlay Row

Barbell Pendlay Row

The barbell Pendlay row is a powerful compound exercise that targets the back muscles while also engaging the core. This exercise is great for building strength and thickness in the upper and mid-back, and it can be a valuable addition to any strength training routine.

How to do Barbell Pendlay Row

1. Start Position: Stand with your feet shoulder-width apart, with a barbell on the floor in front of you. Bend at the hips and knees to lower your torso, keeping your back flat and parallel to the floor.

2. Grip the Barbell: Grip the barbell with an overhand grip, slightly wider than shoulder-width. Your arms should be fully extended, and your back should remain flat.

3. Row the Barbell: Engage your lats and pull the barbell up towards your lower chest by driving your elbows back. The bar should move in a straight line from the floor to your chest.

4. Lower the Barbell: Lower the barbell back to the floor with control, allowing it to come to a complete stop before beginning the next repetition.

5. Repeat: Perform the desired number of repetitions, focusing on maintaining proper form throughout the movement.

Form Tips

• Maintain a Flat Back: Keep your back flat and parallel to the floor throughout the exercise to avoid unnecessary strain on your lower back.

• Engage Your Core: Tighten your core muscles to stabilize your torso and protect your lower back during the lift.

• Use a Full Range of Motion: Let the barbell come to a complete stop on the floor between each rep to ensure you’re using the full range of motion and not relying on momentum.

• Drive with Your Elbows: Focus on pulling with your elbows rather than your hands to engage your back muscles more effectively.

Targeted Muscles

• Primary Muscles: Latissimus dorsi (lats), rhomboids, trapezius.
• Secondary Muscles: Biceps, posterior deltoids, core.

The barbell Pendlay row is an excellent exercise for building a strong, muscular back. It emphasizes both strength and explosiveness, making it a valuable movement for athletes and strength trainees alike.