The Pendlay Row is an explosive variation of the traditional bent over barbell row that focuses on keeping the torso horizontal to the ground and returns the bar to the floor after each rep. This move primarily targets the upper back, lats, and lower back.
Watch the Barbell Pendlay Row: exercise demonstration video above.
To perform Barbell Pendlay Row:
1. Start with the barbell on the floor.
2. Bend at the hips and slightly at the knees, with a flat back, neutral necks, and grip the barbell with an overhand grip.
3. Contract your back and bend your elbows to pull the barbell to your torso without allowing your torso to rise up.
4. Lock down the form.
5. Lower the barbell back to the ground and repeat.
For more back exercises, check out our The NEW #TeamHercules Back Workout video. Give it a try!
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