MAIN
Pendlay Row
Intermediate - Strength - Compound
Targeted Muscle Group
Back
Recommended Equipment
Barbell
How to do it
Performing a Pendlay row involves several steps to ensure proper form and effectiveness:
Begin by standing with your feet about shoulder-width apart, knees slightly bent, and your torso angled forward at around 45 degrees. Hold a barbell with an overhand grip (palms facing down), slightly wider than shoulder-width apart. Your arms should be fully extended and perpendicular to the floor.
Engage your core muscles to stabilize your spine and maintain a flat back throughout the movement. Keep your chest up and your shoulders down and back to avoid rounding or hunching forward.
With controlled movement, pull the barbell up towards your lower chest by retracting your shoulder blades and bending your elbows. Keep the bar close to your body throughout the movement to maximize back engagement.
Hold and Squeeze:
Once the barbell reaches your lower chest, hold the position for a brief moment and focus on squeezing your back muscles to maximize contraction. Lower the barbell back down to the starting position in a controlled manner, fully extending your arms without allowing the weight to touch the ground.
Perform the desired number of repetitions while maintaining proper form and control over the weight.
