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Barbell Pronated-Grip Pendlay Row

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

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@JustGains_XY

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

Barbell Pronated-Grip Pendlay Row Muscles Worked

Primary

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

Secondary

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

How to do the Barbell Pronated-Grip Pendlay Row

  1. Stand with your feet shoulder-width apart and hinge forward at your hips until your torso is nearly parallel to the floor, keeping your back flat.

  2. Grip the barbell with an overhand grip slightly wider than shoulder-width, with the bar resting on the floor directly beneath your shoulders.

  3. Take a deep breath, brace your core tightly, and explosively pull the barbell upward until it touches your lower chest or upper abdomen.

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

  5. Lower the barbell back down to the floor in a controlled manner, allowing it to come to a complete stop before starting the next rep.

Barbell Pronated-Grip Pendlay Row FAQs

What muscles does the Barbell Pronated-Grip Pendlay Row work?

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

What equipment do you need for the Barbell Pronated-Grip Pendlay Row?

Barbell and weight plates.

Is the Barbell Pronated-Grip 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 Pronated-Grip Pendlay Row go on?

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

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