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.
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