Pendlay Rows | How to Perform Pendlay Rows | PWRBLD App

Pendlay rows are a popular variation of the barbell row that can help to build strength and size in the back muscles, particularly the lats and middle back. Here’s how to perform them:

1. Begin by standing with your feet shoulder-width apart and your knees slightly bent.
2. Position a barbell on the floor in front of you and bend down to grasp it with an overhand grip, palms facing down, and hands shoulder-width apart.
3. Brace your core and pull the bar off the floor, keeping your back straight and your shoulders down and back.
4. Pull the bar towards your lower chest or upper abdomen, keeping your elbows close to your sides and squeezing your shoulder blades together.
5. Lower the bar back down to the floor with control, pausing at the bottom by letting the barbell rest for a second on the floor.

Tips:

Keep your back straight throughout the exercise, avoiding rounding or arching.

Keep your core engaged and your shoulders down and back to maintain proper posture.

Use a weight that allows you to maintain proper form and control throughout the exercise.

Focus on pulling the weight explosively off the floor and then lowering it back down with control, rather than using momentum to complete the movement.

Keep your elbows close to your sides throughout the movement to emphasize the work on your lats and middle back.