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Pendlay Row

 
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Classification
Type basic
Mechanics compound
Direction pull
Equipment barbell
Additional Equipment -
x Rate Pendlay Row
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Place barbell on the floor and stand in front of it. Bend knees slightly. Flex hips to lean forward until barbell is in grasping range. Upper body should be parallel of slightly below parallel to floor. Grasp barbell with overhand grip, straighten back and look ahead.

Execution

Pull barbell toward lower chest with a powerful movement of your arms and middle and upper back. Bring shoulder blades together. Return barbell to the floor and repeat.

Variations / Comments

Pendlay rows require a good level of muscular co-ordination to keep your body in position. Arch your upper and middle back and avoid any straightening of the hips. Let the barbell touch your lower chest.

Barbell Pendlay Row Starting Position Starting Position
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Barbell Pendlay Row Ending Position Ending Position

Muscles

Target Back, General
Synergist Trapezius, Upper | Trapezius, Middle | Trapezius, Lower | Pectoralis Major, Sternal | Rhomboids | Latissimus Dorsi | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis
Stabilizers Biceps Brachii | Erector Spinae | Gluteus Maximus | Hamstrings | Hip Adductors
Barbell Pendlay Row Muscles Front
Front
Barbell Pendlay Row Muscles Rear
Rear
High End Visualizations
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