Target Muscle

    Upper Back

    Equipment

    Barbell

    Difficulty

    Intermediate

    Category

    Strength

    BackBarbell

    Barbell Pendlay Row

    The barbell Pendlay row is a strength exercise targeting the upper back, performed by pulling a barbell from the floor to the upper abdomen with strict form.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Stand with your feet shoulder-width apart and your knees slightly bent.

    2. 2

      Bend forward at the hips, keeping your back straight and your chest up.

    3. 3

      Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

    4. 4

      Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.

    5. 5

      Lower the barbell back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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