Barbell Pendlay Row Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Barbell
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Trapezius Lower Fibers, Teres Major, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Pendlay Row
How to: Barbell Pendlay Row
- Stand with your feet hip-width apart, gripping the barbell with an overhand grip.
- Bend your knees slightly and hinge at the hips, keeping your back straight.
- Pull the barbell towards your lower rib cage while keeping your elbows close to your body.
- Lower the barbell back down completely for each rep.
- Repeat for the desired number of repetitions.
Common Mistakes
- Rounding the back during the row.
- Not engaging the lats properly.
- Using too much weight which decreases form.
Modifications
- Perform with lighter weights to ensure proper form.
- Use a bench for support if necessary.
Tips
- Keep your back straight and hinge at the hips.
- Control the weight; avoid jerking or using momentum.
- Focus on pulling through your elbows to engage your back effectively.
Barbell Pendlay Row Alternatives
Tags
back
strength
rowing
muscle building
barbell
upper body