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Middle Back · Barbell

Pendlay Row (Barbell)

A movement that trains your middle back, done with a barbell. Your biceps and forearms help out.

Pendlay Row (Barbell), starting position
EquipmentBarbell
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Pendlay Row (Barbell) muscles worked, front viewPendlay Row (Barbell) muscles worked, back view
Middle BackPrimaryBiceps · ForearmsSecondary

How to do it

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Bend forward at the hips, keeping your back straight and your chest up.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  5. Lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

More middle back exercises

Bent Over Barbell RowIncline Bench PullBent Over Row (Band)Bent Over Two-Dumbbell Row
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