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Barbell Pendlay Row Supinated Grip
- 1 - Stand with your feet shoulder-width apart and position the barbell over your mid-foot.
- 2 - Hinge at the hips until your torso is nearly parallel to the floor, keeping your back flat and core braced.
- 3 - Grip the barbell with a supinated (underhand) grip, slightly narrower than shoulder-width apart.
- 4 - Allow the bar to rest on the floor between each rep to reset your position.
- 5 - Explosively row the barbell into your lower chest or upper abdomen by driving your elbows back and squeezing your shoulder blades together.
- 6 - Lower the bar in a controlled manner back to the floor, fully releasing tension before the next repetition.
- 7 - Repeat for the desired number of repetitions, maintaining a neutral spine and stable hip position throughout.
