How to perform Barbell Pendlay Row with proper form

Setup

1. Equipment: Use a barbell and place it on the floor in front of you.
2. Stance: Stand with your feet hip-width apart and your shins close to the barbell.

Grip

1. Grip the Bar: Bend at the hips and knees to lower your torso.
2. Hand Position: Use an overhand grip, approximately shoulder-width apart.

Positioning

1. Back Angle: Keep your back flat and parallel to the floor.
2. Hips: Your hips should be slightly higher than your knees, creating a stable base.

Execution

1. Lift the Bar: Engage your back and pull the barbell towards your lower chest or upper abdomen.
2. Elbow Path: Keep elbows close to your body as you row.
3. Upper Body: Maintain the flat back position throughout the movement.

Return

1. Controlled Descent: Lower the barbell back to the starting position, fully extending your arms.
2. Core Engagement: Keep your core tight to maintain stability.

Key Points

• Breathing: Inhale as you lower the bar, exhale as you lift.
• Avoid Momentum: Do not use momentum; focus on muscle engagement.
• Alignment: Ensure your neck stays neutral; avoid looking up or excessively hunching forward.

By following these steps, you can perform the Barbell Pendlay Row with proper form to effectively target your back muscles.