Perform a strict bent-over barbell row from a dead stop, hinging at the hips and pulling the bar to the upper chest to load the upper back muscles.
How to do the Pendlay Row (Barbell)#
- Stand with feet about hip-width and grip the barbell with an overhand grip just outside shoulder width.
- Hinge at the hips until your torso is roughly parallel to the floor, keep a neutral spine and bend the knees slightly.
- Brace your core, then drive your elbows back to pull the barbell toward your upper chest, contracting the upper back.
- Lower the bar under control until it returns to the floor and allow it to fully rest between reps.
- Reset your position and breathing before performing the next rep.
Muscles worked#
- Primary: Upper back, Lats
- Secondary: Biceps, Rear delts, Lower back, Forearms
Common mistakes#
- Using torso momentum instead of pulling with the upper back.
- Rounding the lower back during the hinge.
- Failing to let the bar rest on the floor between reps.
- Pulling with the forearms rather than driving the elbows toward the hips.
