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barbell horizontal pull Activity intensity • High
✓ knee safe
✓ shoulder safe
✓ wrist safe
Pendlay Barbell Row
Primary Muscles: upper back, lats
Secondary Stabilisers: erector spinae, rear deltoid, biceps
DEFAULT REP RANGE
5-8 reps
INTERVAL REST TARGET
150s
DIFFICULTY
advanced
Biomechanical Coaching Cues
- Set up with a flat back parallel to the floor and the barbell resting dead on the ground.
- Brace your midsection hard and pull the bar explosively to your lower chest.
- Return the bar all the way to a dead stop on the floor between every repetition.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Barbell Bent-Over Row
barbell • intermediate • Rest 120s
Same movement pattern Easier setup
Chest-Supported or Landmine T-Bar Row
barbell • intermediate • Rest 120s
Same movement pattern Easier setup
Chest-Supported Machine Row
machine • beginner • Rest 90s