Barbell pendlay row

Muscles worked: Back
Back
🔧 Barbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with the bar against your shins, then hinge at your hips until your chest is nearly parallel to the ground. Initiate the lift by powerfully driving your elbows back and squeezing your shoulder blades together. Pull the bar towards your abdomen, then lower it with control to the starting position.

Muscles Worked

Latissimus dorsiTrapsRhomboidsErector spinae
Secondary: Rear delt, Biceps

Tips

Engage your core to prevent excessive back arching. Prioritize speed during the pulling phase. Utilize the deadstop rack row if lighter weights are needed. Avoid looking up to maintain a neutral neck position. Retract your shoulder blades to maximize muscle engagement.

Similar exercises

Dumbbell pendlay row Back, Shoulders · 🔧 Dumbbells 3/10 Barbell upright row Back · 🔧 Barbell 3/10 Dumbbell row Back · 🔧 Dumbbell 3/10 Barbell T bar row Back · 🔧 Barbell 4/10 Kettlebell row Back, Shoulders · 🔧 Kettlebell 3/10 Barbell meadows row Back · 🔧 Barbell 4/10 Barbell deadstop rack row Back, Shoulders · 🔧 Barbell, Squat Rack 4/10 Barbell rear delt row Shoulders, Back · 🔧 Barbell 3/10
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