Barbell Pendlay Row

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.

Muscle Group

Equipment Required

Barbell Pendlay Row Instructions

  1. Start by standing with your feet shoulder-width apart and your knees slightly bent.
  2. Place the barbell on the ground in front of you and grip it with an overhand grip, hands shoulder-width apart.
  3. Engage your core and lift the barbell off the ground, keeping your back straight and your elbows close to your body.
  4. 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.
  5. Lower the barbell back down to the ground, keeping your back straight and your core engaged.
  6. Repeat for the desired number of reps.

Barbell Pendlay Row Form & Visual

Barbell Pendlay Row

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

  • Trapezius
  • Rhomboids
  • 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