How to Do Barbell Pendlay Row

Barbell Pendlay Row is a back exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Pendlay Row

  1. 01Set the barbell over the mid-foot and hinge until the torso is exactly parallel to the floor.
  2. 02Grip the bar with a wide overhand grip and flatten the lumbar spine.
  3. 03Pull the bar explosively to the lower ribs while keeping the chest still.
  4. 04Return the bar to the floor completely between every rep.
  5. 05Maintain a rigid trunk and avoid vertical hip movement during the pull.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Pendlay Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back rounds, raise the starting height of the barbell using bumper plates or blocks.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Pendlay Row questions

What muscles does Barbell Pendlay Row work?

Barbell Pendlay Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Barbell Pendlay Row correctly?

Set the barbell over the mid-foot and hinge until the torso is exactly parallel to the floor. Grip the bar with a wide overhand grip and flatten the lumbar spine. Pull the bar explosively to the lower ribs while keeping the chest still. Return the bar to the floor completely between every rep. Maintain a rigid trunk and avoid vertical hip movement during the pull.

What is the A90 coach tip for Barbell Pendlay Row?

If the lower back rounds, raise the starting height of the barbell using bumper plates or blocks.

Is Barbell Pendlay Row suitable for beginners?

Barbell Pendlay Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Pendlay Row?

Barbell Pendlay Row uses barbell.

A90 Intelligence

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