How to Do Barbell Supinated Pendlay Row

Barbell Supinated 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 Supinated Pendlay Row

  1. 01Set the barbell on the floor and stand with feet hip-width apart, shins touching the bar.
  2. 02Hinge at the hips until the torso is parallel to the ground and grip the bar with palms facing up.
  3. 03Pull the bar explosively to the lower ribs while keeping the torso stationary.
  4. 04Return the barbell to the floor after every rep to reset the tension.
  5. 05Maintain a neutral spine and soft knees throughout the entire set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Supinated 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 bar drifts forward away from the shins, shift your weight back into the heels to keep the load over the mid-foot.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Supinated Pendlay Row questions

What muscles does Barbell Supinated Pendlay Row work?

Barbell Supinated 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 Supinated Pendlay Row correctly?

Set the barbell on the floor and stand with feet hip-width apart, shins touching the bar. Hinge at the hips until the torso is parallel to the ground and grip the bar with palms facing up. Pull the bar explosively to the lower ribs while keeping the torso stationary. Return the barbell to the floor after every rep to reset the tension. Maintain a neutral spine and soft knees throughout the entire set.

What is the A90 coach tip for Barbell Supinated Pendlay Row?

If the bar drifts forward away from the shins, shift your weight back into the heels to keep the load over the mid-foot.

Is Barbell Supinated Pendlay Row suitable for beginners?

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

What equipment do you need for Barbell Supinated Pendlay Row?

Barbell Supinated Pendlay Row uses barbell.

A90 Intelligence

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