Pendlay Row

  1. Load a barbell with weights on the floor.
  2. Stand with your feet shoulder-width apart and your knees slightly bent.
  3. Bend forward at the hips, keeping your back straight and parallel to the ground.
  4. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  5. Keeping your upper body still and your elbows close to your body, pull the barbell up towards your chest, squeezing your shoulder blades together.
  6. Lower the barbell all the way back down to the floor. Completely release the tension of the weight for a brief moment while maintaining control and keeping your back straight.
  7. Repeat for the desired number of repetitions.

Primary Muscles

  • Lat
  • Shoulder - Back
  • Trap

Secondary Muscles

  • Bicep
  • Forearm - Inner
  • Lower Back
  • Rotator Cuff - Back
  • Rotator Cuff - Front

Results

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Date Reps Resis. RPE

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