Barbell Pendlay Row
Build a powerful, thick back with the Barbell Pendlay Row. This explosive exercise targets your lats, traps, and posterior deltoids, pulling from a dead
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Pendlay Row
Description
The Pendlay Row is a type of barbell row that emphasizes on the upper back, lats, and posterior delts.
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How to do Barbell Pendlay Row
- 01Setup
Stand with your feet hip-width apart and the barbell positioned over your mid-foot. Hinge at your hips, maintaining a flat back, and grip the barbell slightly wider than shoulder-width with an overhand grip.
- 02Setup
Lower your torso until it is nearly parallel to the floor, ensuring your shins are vertical and the barbell is touching the floor. Engage your core and keep your chest up.
- 03
Initiating with your back muscles, explosively pull the barbell off the floor towards your lower chest or upper abdomen, squeezing your shoulder blades together.
- 04
Briefly hold the contraction at the top, then control the barbell back down to the floor, allowing it to come to a complete stop before the next repetition.
- 05
Ensure the barbell settles completely on the floor and all momentum is removed before initiating the next pull. This 'dead stop' is crucial for Pendlay Rows.
Tips
- Maintain a rigid, flat back throughout the entire movement by bracing your core and driving your hips back, preventing any spinal rounding.
- Focus on an explosive pull, imagining driving your elbows towards the ceiling and squeezing your shoulder blades together to maximize back muscle engagement.
- Always let the barbell come to a complete stop on the floor between each repetition; this eliminates momentum and forces an unassisted, powerful concentric contraction.
- Keep your head in a neutral position, looking slightly forward or down, to maintain proper spinal alignment from your neck to your tailbone.
Common mistakes
- Rounding your lower back compromises spinal safety and reduces muscle activation; maintain a rigid, flat back by bracing your core and hinging properly at the hips.
- Failing to reset the barbell to a dead stop between reps turns it into a standard barbell row; ensure the bar completely settles on the floor to maximize explosive power and eliminate momentum.
- Using excessive hip drive or body English to lift the weight reduces the back's work; focus on a controlled, powerful pull primarily from your lats and upper back, keeping your torso stable.
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What muscles does Barbell Pendlay Row work?
Barbell Pendlay Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.
Is Barbell Pendlay Row good for beginners?
Barbell Pendlay Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Pendlay Row?
You need Barbell to perform Barbell Pendlay Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Pendlay Row?
Maintain a rigid, flat back throughout the entire movement by bracing your core and driving your hips back, preventing any spinal rounding. Focus on an explosive pull, imagining driving your elbows towards the ceiling and squeezing your shoulder blades together to maximize back muscle engagement. Always let the barbell come to a complete stop on the floor between each repetition; this eliminates momentum and forces an unassisted, powerful concentric contraction. Keep your head in a neutral position, looking slightly forward or down, to maintain proper spinal alignment from your neck to your tailbone.
What are common mistakes when doing Barbell Pendlay Row?
Rounding your lower back compromises spinal safety and reduces muscle activation; maintain a rigid, flat back by bracing your core and hinging properly at the hips. Failing to reset the barbell to a dead stop between reps turns it into a standard barbell row; ensure the bar completely settles on the floor to maximize explosive power and eliminate momentum. Using excessive hip drive or body English to lift the weight reduces the back's work; focus on a controlled, powerful pull primarily from your lats and upper back, keeping your torso stable.
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Free · iPhone only · Available on the App Store