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Barbell Pendlay Row Pronated Grip
- 1 - Stand with your feet shoulder-width apart and position a loaded 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 pronated (overhand) grip, hands slightly wider than shoulder-width apart.
- 4 - Allow the bar to rest on the floor at the start of each rep, ensuring a dead stop position.
- 5 - Explosively row the bar up toward your lower chest or upper abdomen by driving your elbows back and retracting your shoulder blades.
- 6 - Hold the contraction briefly at the top, ensuring your upper back is fully engaged.
- 7 - Lower the bar in a controlled manner back to the floor, resetting your position before initiating the next repetition.
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