Pendlay row with barbell

Exercise overview

Primary muscle group: Back

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 46

Average per rep (lbs)*: 102

Description: Stand over a loaded barbell with the bar lined up with your toes. Bend at your hips and knees slightly, keeping your back straight and close to horizontal. Grasp the barbell with your hands slightly wider than shoulder-width apart. Exhale as you pull the barbell up to your waist, keeping it close to your body. Hold the position for a count of two and squeeze your back muscles. Inhale as you lower the barbell in a controlled manner until it nearly touches the floor. Repeat the motion for the desired number of repetitions.

Exercise ID: 00250

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain a Neutral Spine: Focus on keeping your back straight and engage your core throughout the exercise to avoid rounding your spine.
Proper Grip: Use an overhand grip and ensure your hands are placed shoulder-width apart on the barbell to maximize comfort and effectiveness.
Controlled Movements: Avoid jerking the weight up. Lift and lower the barbell in a slow, controlled manner to engage the back muscles fully and prevent injury.
Elbow Position: Keep your elbows close to your body and drive them upwards rather than outwards. This helps to target the upper back muscles more effectively.
Engage the Lats: Focus on squeezing your shoulder blades together at the top of the movement to fully engage the lats.
Feet Position: Position your feet hip-width apart for a stable base. Make sure your weight is evenly distributed across both feet.
Breathing Technique: Exhale as you lift the barbell towards your chest and inhale as you lower it back to the starting position.
Barbell Path: Keep the barbell close to your shins as you lift to maintain good form and reduce strain on your lower back.
Head Alignment: Keep your head in a neutral position by looking down at the floor a few feet in front of you. This helps maintain proper spinal alignment.
Weight Selection: Start with a weight that you can lift comfortably with proper form. Gradually increase the load as your strength improves.
Consistency: Practice consistently and focus on improving your technique before adding more weight. This helps build foundational strength and prevents injuries.

Exercise overview

Exercise tips and tricks

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