Exercise Guide

Pendlay Row

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Latissimus Dorsi, Teres Muscles
Biceps, Hand Flexors, Pectoralis Major, Trapezius, Lower Back, Deltoids
rating: Ø 4.91 through 11 votes
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required:Barbell
level:Hard
type:Strength, Plyometrics
Variations available (27)
Starting PositionExecution

General And Specifics

  • this exercise is good to strengthen the core and for springiness

Starting Position

  • place a barbell with weights on the ground
  • stand in front of it with hip width opened legs
  • the knees are slightly bent
  • bring the back into the horizontal position
  • the bottom is pushed back
  • grasp the barbell a little wider than shoulder width with both hands with over hand grip
  • the arms are not pushed through fully
  • the shoulders are above the barbell

Correct Execution

  • brace your body and pull the weight up really fast into the target area: lower chest-navel
  • do not work out with momentum
  • attention: your back is arched a bit in the final position
  • then put the weight to the ground again and repeat
  • the elbows are not pushed through
Suggestions for this exercise?!

Related exercise lists:

Latissimus Training With Barbell And Ez Bar, Strength Training With Dumbbells, Barbell And Kettlebell, Barbell, Free Weights, Lats, Back