upper backbarbell
barbell pendlay row
barbell pendlay row is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and your knees slightly bent
Step 2. Bend forward at the hips, keeping your back straight and your chest up
Step 3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart
Step 4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together
Step 5. Lower the barbell back down to the starting position
Step 6. Repeat for the desired number of repetitions.
Muscles & body parts
Primary muscles
upper back
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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