Description

The barbell pendlay row is a compound exercise that targets the upper back muscles.

Starting Position

Begin by standing with your feet hip-width apart, holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart.

Technical Execution

Initiate the movement by pulling the barbell towards your lower chest while keeping your torso parallel to the ground. Lower the weight back down to the starting position under control.

Range of Motion

Ensure a full range of motion by pulling the barbell all the way to your lower chest and fully extending your arms back to the starting position.

Variations

Variations include using different hand grips, performing the exercise with kettlebells, or incorporating pauses at the top of the movement.

Common Mistakes

Common mistakes include using improper form, not engaging the core, and using excessive momentum.

Practical Advice

Focus on keeping the back straight, engage the core muscles, and perform each rep with control.

Additional Notes

Ensure proper warm-up before performing this exercise, and gradually increase the weight as you progress.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

lats

Secondary Muscles