How to Pendlay Barbell Row

Pendlay Barbell Rows are a powerful back exercise that emphasises the upper back and lats. Performed from a dead stop, this exercise promotes strength and power development.

Muscles Worked

• Latissimus Dorsi (upper back)
• Rhomboids (middle of the back)
• Trapezius (upper back and neck)
• Rear Deltoids (back of the shoulders)

Step-by-Step Guide: How to Perform Pendlay Barbell Row

1. Set Up: Stand with your feet shoulder-width apart, bend at the hips with your back parallel to the ground, and grip the barbell with a slightly wider than shoulder-width grip.
2. Row the Bar: Pull the barbell towards your lower rib cage, keeping your elbows close to your body and squeezing your shoulder blades together.
3. Lower the Bar: Lower the barbell back to the ground, allowing it to come to a dead stop before starting the next rep.
4. Repeat: Perform the desired number of repetitions, maintaining a strong and stable core throughout.