TETSUBarbell Pendlay Row
The Barbell Pendlay Row is a barbell exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Barbell Pendlay Row
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend forward at the hips, keeping your back straight and your chest up.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Pendlay Row work?
The Barbell Pendlay Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Barbell Pendlay Row?
You need a barbell to perform the Barbell Pendlay Row.
How many sets and reps of the Barbell Pendlay Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Pendlay Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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