Pendlay Row

Step 1

• Stand with your feet shoulder-width apart in front of an Olympic barbell on the floor. • Bend your knees and hinge at your hips to grip the barbell with an overhand grip slightly wider than shoulder-width. • Engage your core and flatten your back. • The barbell should be just below your knees, with your arms fully extended. • Pull the barbell up towards your chest while keeping your elbows close to your body. • Squeeze your shoulder blades together at the top of the movement. • Lower the barbell back down to the starting position with control. • Repeat for the desired number of repetitions. • Avoid using momentum to lift the barbell, make sure to use your back muscles to pull the weight up. • Avoid rounding your back during the movement as it can put unnecessary strain on your spine. • Focus on squeezing your shoulder blades together at the top of the movement to engage your upper back muscles. • Keep the movement controlled and slow to really feel the muscles working.