Barbell pendlay row

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Trapezius, Rhomboids, Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Brachioradialis

How to do it

1. Stand with your feet hip-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart. Bend at the hips and knees to lower your torso until it is parallel to the floor.
2. Begin the row by pulling the barbell towards your abdomen, driving your elbows up and back.
3. Squeeze your shoulder blades together at the top of the movement, ensuring the barbell lightly touches your abdomen.
4. Lower the barbell back to the floor with control, fully extending your arms. Repeat for the desired number of repetitions.

Form tips

• Keep your back flat and avoid rounding your shoulders to ensure proper form.
• Focus on squeezing your shoulder blades together at the top of the movement to maximize back muscle activation.
• Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.