How to perform Barbell Pendlay Row with proper form
Setup
- Equipment: Use a barbell and place it on the floor in front of you.
- Stance: Stand with your feet hip-width apart and your shins close to the barbell.
Grip
- Grip the Bar: Bend at the hips and knees to lower your torso.
- Hand Position: Use an overhand grip, approximately shoulder-width apart.
Positioning
- Back Angle: Keep your back flat and parallel to the floor.
- Hips: Your hips should be slightly higher than your knees, creating a stable base.
Execution
- Lift the Bar: Engage your back and pull the barbell towards your lower chest or upper abdomen.
- Elbow Path: Keep elbows close to your body as you row.
- Upper Body: Maintain the flat back position throughout the movement.
Return
- Controlled Descent: Lower the barbell back to the starting position, fully extending your arms.
- Core Engagement: Keep your core tight to maintain stability.
Key Points
- Breathing: Inhale as you lower the bar, exhale as you lift.
- Avoid Momentum: Do not use momentum; focus on muscle engagement.
- Alignment: Ensure your neck stays neutral; avoid looking up or excessively hunching forward.
By following these steps, you can perform the Barbell Pendlay Row with proper form to effectively target your back muscles.
Exercises
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Hammer Curl, Cable
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Dumbbell
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hammer Curl, Band
Type: Upper, Pull
Target: Forearms, Biceps
Synergist: Shoulders
Hang Clean, Kettlebell
Type: Upper, Lower, Pull
Target: Biceps, Forearms
Synergist: Shoulders, Chest
Incline Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Lying Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Preacher Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Preacher Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms