Barbell Pendlay Row – Your Easy Tutorial For Developing A Strong Back

Barbell Pendlay Row certainly is an effective exercise to train your Deltoids. Are you seeking to have optimal technique and get stronger Deltoids efficiently? You should read this how to tutorial so that you get going right now.

Barbell Pendlay Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Posterior
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Barbell Pendlay Row Procedure

  • The fundamental difference between the Pendlay row and a typical bent over row is support vs. non-supported start.
  • For the Pendlay row, you set the bar on the ground at the end of each rep. You can also use other supports as well such as blocks or a rack.
  • To begin, step up to the bar on the ground. Bend your knees and bend over with your hips with you back straight and arms fully extended.
  • Grasp the bar with an overhand grasp somewhat wider than shoulder-width.
  • Pull the bar to your sternum.
  • Flex once at the top, then lower the bar straight back down until the bar is back on its support or the ground.
  • Repeat for your desired number of reps.
  • One benefit of the Pendlay Row is that by increasing the rest between each rep you can do many more reps until complete failure.

Muscles Used

Target (Agonist)

  • Deltoid, Posterior


  • Brachialis
  • Brachioradialis
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle

Dynamic Stabilizers

  • Biceps Brachii


  • Deltoid – Lateral
  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you desire to have the optimum gains, you need to use these simple tips. Similarly, whenever you wish to avert your chance of an injury, you ought to try these tips.

  • Balance Your Bar To Make Sure You Work Symmetrically.
  • Execute Power Sets. Is where you do a set of a pair of distinctive lifts back to back. Now there are 2 primary options to accomplish power sets, primary is to concentrate on one muscle. The other is to target the opposite muscle groups.
  • execute your large compound movements at the beginning of your routine, next conduct isolation movements to target distinct muscle groups afterward. You really want the pinnacle functionality of your individual muscle groups when you do compound lifts like deadlifts, bench, and squats. After that, you want to work the muscle zones of which you determined were weak for those lifts, or zones that couldn’t get worked based on the style of compound lift you conducted.
  • To Improve Power And Speed, Bring Up The Velocity Of Your Movements. Continue to keep effective form or you might be more suboptimal to injury. You ought to reduce the weight to 50-600f your 1RM when weightlifting for power. However, you ought to stop between every repetition.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You ought to avoid these regular errors to keep nice technique and muscle gains. Equally important, when you steer clear of these issues you will lower the chance of experiencing an injury.

  • You’ll Do Better To Not Execute The Exact Same Exercises Each And Every Occasion. When people execute the exact exercise every work out ones muscle groups is likely to be conditioned to accomplike that individual exercise well, but you will peak a lot quicker.
  • You Must Not Make It To Easy. Your main way to obtain gains will be to challenge yourself.
  • Avoid The Urge To Skip Rest Days. Over-training can easily actually make you weakened instead of bigger.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Pendlay Row Recap

Now you will perform barbell pendlay row thoroughly. So now take advantage of barbell pendlay row as a piece of your long term weight training program to grow your Deltoids.

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