Intermediate
BARBELL PENDLAY ROW
Back
Body Part
Upper back
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and your knees slightly bent.
2
Step:2 Bend forward at the hips, keeping your back straight and your chest up.
3
Step:3 Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4
Step:4 Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
5
Step:5 Lower the barbell back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
