What muscles does Pendlay Row (Barbell) work?

The Pendlay Row (Barbell) primarily targets the Back, specifically the Upper Back, Middle Back. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Pendlay Row (Barbell)?

For optimal results, include Pendlay Row (Barbell) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Pendlay Row (Barbell)?

To perform Pendlay Row (Barbell), you will need barbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Pendlay Row (Barbell) suitable for beginners?

Yes, beginners can perform Pendlay Row (Barbell) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Pendlay Row (Barbell) at home?

Pendlay Row (Barbell) requires barbell, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Pendlay Row (Barbell)

Learn how to do the Pendlay Row (Barbell) with proper form, setup, and execution.

This barbell movement primarily targets back, including upper back, middle back.

How to Perform Pendlay Row (Barbell)

1
Add the appropriate amount of weight and place the barbell on the floor.
2
Stand with your feet hip-width apart and hinge at the hips to grab the bar with an overhand grip, hands just outside your legs.
3
Your back should be flat, chest up, and the bar touching the floor at the start of every rep.
4
Retract your shoulder blades, engage your abs, and take a breath.
5
Explosively pull the bar toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
6
Lower the bar back to the floor completely and breathe in.
7
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.