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Barbell Deficit Pendlay Row

The Barbell Deficit Pendlay Row is a compound exercise that mainly works the back and traps, with help from the biceps and lower back. You'll need: barbell, box and weight plates.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Barbell
Barbell
Box
Box
Weight Plates
Weight Plates

Barbell Deficit Pendlay Row Muscles Worked

Primary

Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)

Secondary

Biceps (biceps brachii); Spinal Erectors (erector spinae)

How to do the Barbell Deficit Pendlay Row

  1. Stand on an elevated platform or blocks with your feet hip-width apart and a loaded barbell resting on the floor below you.

  2. Hinge at your hips and bend your knees slightly until your torso is parallel to the floor, grabbing the barbell with an overhand grip wider than shoulder-width.

  3. Brace your core tightly and keep your back flat, ensuring your head stays in a neutral position.

  4. Explosively pull the barbell straight up until it touches your lower chest or upper abdomen.

  5. Pause briefly at the top while squeezing your shoulder blades together.

  6. Lower the barbell back down to the floor in a controlled manner, resetting completely before starting the next rep.

Barbell Deficit Pendlay Row FAQs

What muscles does the Barbell Deficit Pendlay Row work?

The Barbell Deficit Pendlay Row mainly works the back and traps, with help from the biceps and lower back. The main muscles are the latissimus dorsi, rhomboids and trapezius.

What equipment do you need for the Barbell Deficit Pendlay Row?

Barbell, box and weight plates.

Is the Barbell Deficit Pendlay Row a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Deficit Pendlay Row go on?

It belongs on pull day in a push/pull/legs routine.

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