Barbell Supinated Pendlay Row

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Latissimus Dorsi, Teres Major, Rhomboids, Trapezius

Secondary muscles

Biceps Brachii, Posterior Deltoids

How to do it

1. Stand with your feet hip-width apart over a barbell on the floor. Hinge at the hips and bend your knees slightly until your torso is roughly parallel to the floor, then grip the bar underhand (palms facing forward), hands about shoulder-width apart.
2. Brace your core and pull the bar explosively from the floor toward your lower chest or upper abdomen, driving your elbows back close to your body.
3. Squeeze your shoulder blades together at the top.
4. Lower the bar back to the floor with control and let it come to a dead stop before the next rep.

Form tips

• Keep your torso parallel to the floor; don't stand up as you pull.
• Reset the bar on the floor between reps instead of bouncing it.
• Keep your back flat and your neck in line with your spine.