Barbell Pendlay Row

Instructions for proper form

Stand with your feet shoulder-width apart and your knees slightly bent. Grip the barbell with a pronated (overhand) grip, hands just wider than shoulder-width. Bend at the hips and lower your torso towards the ground while keeping your back straight and core engaged. Pull the barbell towards your lower rib cage, squeezing your shoulder blades together. Lower the barbell back to the starting position in a controlled manner, maintaining a flat back throughout the movement.

Common mistakes to avoid

Avoid rounding your back; maintain a neutral spine. Do not jerk the barbell up; instead, use a controlled motion. Ensure that your elbows are close to your body and not flaring out excessively during the pull. Do not lift the weight too high; aim for the lower rib cage area.

Benefits

Specific benefits of the exercise

The Barbell Pendlay Row specifically targets the latissimus dorsi, rhomboids, and rear deltoids, promoting muscle growth and improving strength in the back. This exercise also enhances grip strength and posture.

Expected results and timeframe

With consistent training, you can expect to see improvements in muscle definition and strength in your back within 4-8 weeks. Increased grip strength can also develop in a similar timeframe..

Who this exercise is best for

This exercise is ideal for novice lifters looking to strengthen their back, improve overall posture, and enhance their pulling strength for other movements such as deadlifts and pull-ups.

Scientific studies supporting its effectiveness

Research indicates that compound exercises like the Pendlay Row effectively stimulate muscle hypertrophy and strength gains in the upper body compared to isolation exercises, as seen in studies published in the Journal of Strength and Conditioning Research.

Variations

Beginner modifications

For beginners, performing the exercise with lighter weights or using a moderate weight that allows for perfect form can be beneficial. Additionally, incorporating dumbbell rows may aid comfort and range of motion.

Advanced progressions

Advanced lifters may increase resistance, implement time under tension, or add pauses at the top of the movement to increase muscle engagement. Incorporating tempo variations can also increase the exercise’s difficulty.

Integrations

Complementary exercises

Complement this exercise with other back-focused movements like pull-ups, bent-over dumbbell rows, and face pulls to enhance overall back strength and development.

Super set recommendations

Supersets with exercises like bench press or push-ups can help engage opposing muscle groups, providing a balanced upper body workout.

Sample workout routines

A sample workout routine could include: 1) Barbell Pendlay Rows (3 sets of 8-12 reps), 2) Pull-Ups (Assisted if necessary for 3 sets of 6-10 reps), 3) Dumbbell Bench Press (3 sets of 8-12 reps), 4) Face Pulls (3 sets of 12-15 reps).

Exercise combinations

Combine the Pendlay Row with other horizontal pulling movements to maximize back engagement and muscle growth, such as tight grip bar rows or inverted rows.

Best time to do this exercise in your workout

The best time to perform the Barbell Pendlay Row is during the main workout segment focused on back exercises, after you’ve warmed up and executed any compound movements for larger muscle groups.