The Barbell Pendlay Row is a weightlifting exercise that targets the back muscles, particularly the lats and rhomboids. It is a variation of the traditional bent-over row, but the barbell is lifted from a dead stop position on the floor for each repetition, which eliminates the use of momentum and ensures proper form.
How to perform
Step-by-step instructions for the Barbell Pendlay Row:1. Begin by standing with your feet shoulder-width apart and a barbell on the floor in front of you.
2. Bend at the hips and knees to lower your torso until it is parallel to the floor. Keep your back straight and core engaged throughout the exercise.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. Lift the barbell off the floor by extending your hips and knees, keeping your back flat and chest up. This is the starting position.
5. Pull the barbell towards your lower chest by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body and focus on squeezing your back muscles.
6. Lower the barbell back to the floor in a controlled manner, ensuring that it comes to a dead stop before starting the next repetition.
7. Repeat for the desired number of reps, maintaining proper form and control throughout the exercise.
8. Once you have completed your set, carefully lower the barbell back to the floor and stand up with good posture.
It is important to use a challenging weight that allows you to perform the exercise with proper form and control. Always warm up before starting your workout and consult a fitness professional if you are unsure about how to perform the Barbell Pendlay Row or any other exercise.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.