Barbell Pendlay Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Barbell
HOW TO PERFORM
- Set up over the bar with the torso PARALLEL to the floor and the back flat, bar on the ground.
- Take an overhand grip a little outside the shoulders.
- Pull the bar explosively to the lower chest, keeping the torso at that same angle throughout.
- Return the bar all the way to the floor and let it settle before the next rep.
FORM TIPS
- Every rep starts dead from the floor and the torso never rises. If the hips lift to help the bar up, the weight is too heavy for this row.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.