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Barbell Pendlay Row

Barbell Pendlay Row

The Barbell Pendlay Row is a compound exercise that targets multiple muscles in your upper body, making it an excellent choice for building strength and muscle mass. This exercise primarily targets your back, especially the lats and the rhomboids, while also engaging your biceps, rear delts, and lower back muscles. It is named after weightlifting coach Glenn Pendlay, who popularized and perfected the movement. To perform the Barbell Pendlay Row, you'll need a barbell and weight plates. Start by placing the barbell on the floor in front of you. Stand with your feet shoulder-width apart and slightly bend your knees. Reach down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Your arms should be fully extended, and your back should be flat. Before initiating the movement, it's important to engage your core and maintain a neutral spine throughout. To perform the row, pull the barbell up towards your chest, retracting your shoulder blades as you do so. Focus on using your back muscles to lift the weight and avoid using momentum from your legs or lower back. Squeeze your back muscles at the top of the movement, then lower the barbell back down to the starting position. It's crucial to maintain proper form and avoid excessive swinging or rounding of the back during the Barbell Pendlay Row. Start with lighter weights and gradually increase the load as you become more comfortable with the movement. Including this exercise in your workout routine can help you develop a stronger back and improve your overall upper body strength.

Instructions

  • Start by standing with your feet shoulder-width apart and placing a barbell on the floor in front of you.
  • Bend your knees and hinge forward at the hips to grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  • Keep your chest up, shoulders down and back, and your back flat.
  • Engage your core and pull the barbell up towards your chest, leading with your elbows.
  • Squeeze your shoulder blades together at the top of the movement and hold for a second.
  • Lower the barbell back down to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement to prevent lower back strain.
  • Engage your lats by initiating the movement with a powerful, forceful pull from your elbows.
  • Squeeze your shoulder blades together at the top of the movement to fully activate your back muscles.
  • Keep your core tight and avoid using excessive momentum or swinging to lift the weight.
  • Use an appropriate weight that challenges you without compromising your form.
  • Incorporate variations of the exercise, such as underhand grip or single-arm rows, to target different areas of your back.
  • Ensure you have a proper grip on the barbell to prevent slippage and maintain control.
  • Perform the exercise in a controlled manner, lowering the weight slowly to maximize muscle activation.
  • Warm up adequately before attempting heavy or intense sets to reduce the risk of injury.
  • Listen to your body and take rest days as needed to allow for proper recovery and muscle growth.

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