Barbell Pendlay Row
Expert Advice
Keep your back parallel to the floor and avoid using momentum to lift the weight, which ensures maximum engagement of the target muscles.
How-to-do Steps
- Stand over a barbell with feet shoulder-width apart.
- Bend at the hips and knees, keeping your back straight and parallel to the floor.
- Grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Pull the barbell towards your lower chest explosively, keeping your elbows close to your body.
- Lower the barbell back to the ground under control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Pendlay Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps30%
Secondary
Biceps5%
Forearms5%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Pendlay Row work?
Barbell Pendlay Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Pendlay Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Pendlay Row suitable for beginners?
Barbell Pendlay Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
