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Barbell Pendlay Row

  • Intermediate
  • Upper Back · Trapezius

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Setup instructions

1) Start with the weight on the floor and face towards it in a neutral stance - let your shins almost touch the bar.

2) Hinge forward from the hips, bend your knees and keep the back flat. Grab the bar with an overhand grip, hands wider than shoulder width apart.

Perform instructions

1) Press into your heels and slowly pull the bar towards your chest.

2) Pause for a second and bring your arms back to the starting position.

3) Repeat.

Anatomy