Pendlay Row
-
Equipment:
Barbell -
Area Worked:
Back -
Type of Workout:
Weight
Exercise Description:
A barbell pendlay row is a weight training exercise that primarily targets the lats, the muscles on the sides of the back. It also works the rhomboids, the muscles between the shoulder blades, and the biceps.
How to do a barbell pendlay row:
- Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, with your hands about shoulder-width apart. Your palms should be facing away from you.
- Bend over at the hips until your torso is almost parallel to the ground.
- Keeping your back straight and your core engaged, row the barbell up to your chest.
- Lower the barbell back down to the ground in a controlled manner.
- Repeat for as many reps and sets as desired.
Cues to use when performing a barbell pendlay row:
- Keep your back straight and your core engaged throughout the movement.
- Don't let your back round or your hips shoot up.
- Squeeze your lats at the top of the movement.
- Focus on keeping the barbell close to your body throughout the movement.
Injuries that barbell pendlay rows can help heal:
- Low back pain: Barbell pendlay rows can help to strengthen the muscles in the back, which can help to prevent low back pain.
- Shoulder impingement: Barbell pendlay rows can help to strengthen the muscles around the shoulder, which can help to prevent shoulder impingement.
Tips for performing barbell pendlay rows:
- Use a weight that is challenging but allows you to maintain good form.
- Focus on squeezing your lats at the top of the movement.
- Don't bounce the weight at the bottom of the movement.
- Lower the weight slowly and controlled.
- Rest for 1-2 minutes between sets.
Barbell pendlay rows are a great exercise for building strong, big lats. By following these tips, you can safely and effectively perform this exercise and reap the benefits.
Here are some additional benefits of barbell pendlay rows:
- They can help to improve your weightlifting strength and power.
- They can help to prevent low back pain and shoulder impingement.
- They can help to improve your rowing strength and power.
If you are new to barbell pendlay rows, it is important to start with a light weight and gradually increase the weight as you get stronger. You should also be sure to use proper form to avoid injury.
Muscles Involved
Stabilizer Muscles Involved
Dynamic Stabilizer Muscles Involved
Antagonist Stabilizer Muscles Involved
Synergist Muscles Involved
Rehab Exercise For Injuires
Sports Enhanced By Exercise
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Start your journey for free in just a few minutes. No payment or obligation required.