How to do the Barbell Pendlay Row
Barbell Pendlay Row is an intermediate multi-joint compound pulling exercise targeting the Upper Back in the Back region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Barbell Pendlay Row demonstration · © GymiaFit
Barbell Pendlay Row at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Barbell Pendlay Row step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Bend forward at the hips, keeping your back straight and your chest up.
- 3Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 4Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
- 5Lower the barbell back down to the starting position.
- 6Repeat for the desired number of repetitions.
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Barbell Pendlay Row — questions
What muscles does the Barbell Pendlay Row work?
The Barbell Pendlay Row primarily targets the Upper Back. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Barbell Pendlay Row?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Pendlay Row suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Pendlay Row?
Barbell Bent Over Row, Barbell Incline Row, Barbell One Arm Bent Over Row train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Pendlay Row demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.