- Stand up, with your knees slightly bent and lean your bust forward until it is parallel to the floor but keeping your back straight (arched lower back).
- Grasp the barbell with a medium overhand (palms above the bar) grip. The barbell is on the floor, near your feet, your shoulders are slightly forward and your thoracic spine partially flexed. This is the starting position.
- Raise the barbell towards your abdomen as quickly as possible while retracting the shoulders backwards and extending your thoracic spine.
- Lower the barbell back to the floor.
Pendlay rows
Instructions
Tip!
If you are a beginner on this exercise, use light weights.
Tip!
This exercise is not recommended if you have back problems, prefer an alternate exercise with a pulley.
Muscles
Primary muscles -
Lower back
Middle back
Secondary muscles -
Abs
Biceps
Forearms
Alternative exercises
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