Barbell Pendlay Row
This exercise involves using a barbell to perform a rowing motion while maintaining a bent-over position. The barbell is lifted from the ground to the chest, engaging the back muscles and improving overall strength and posture.
Barbell Pendlay Row Instructions
- Start by standing with your feet shoulder-width apart and your knees slightly bent.
- Place the barbell on the ground in front of you and grip it with an overhand grip, hands shoulder-width apart.
- Engage your core and lift the barbell off the ground, keeping your back straight and your elbows close to your body.
- Row the barbell up towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
- Lower the barbell back down to the ground, keeping your back straight and your core engaged.
- Repeat for the desired number of reps.
Barbell Pendlay Row Form & Visual
Barbell Pendlay Row Benefits
- Targets multiple muscle groups including the back, shoulders, and arms
- Improves posture and spinal stability
- Increases overall strength and power
- Can be modified for different fitness levels and goals
- Helps to prevent injury by strengthening the muscles that support the spine
Barbell Pendlay Row Muscles Worked
- Latissimus dorsi
- Erector spinae
- Posterior deltoids
- Biceps brachii
Barbell Pendlay Row Variations & Alternatives
- Dumbbell Pendlay Row
- T-Bar Row
- Seated Cable Row
- Bent Over Barbell Row
- Single Arm Dumbbell Row