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Back · Barbell
Barbell Supinated Pendlay Row
Barbell Supinated Pendlay Row is an intermediate compound strength exercise that works the upper back (back), with the biceps and forearms assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Biceps · Biceps Brachii
- Forearms · Brachioradialis
How to do Barbell Supinated Pendlay Row
- Stand with your feet shoulder-width apart, holding a barbell with an underhand gip, hands slightly wider than shoulder-width apart. Bend at the hips and knees to lower your torso until it is parallel to the floor.
- Begin the row by pulling the barbell towards your abdomen, driving your elbows up and back.
- Squeeze your shoulder blades together at the top of the movement, ensuring the barbell lightly touches your abdomen.
- Lower the barbell back to the floor with control, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Keep your back flat and avoid rounding your shoulders to ensure proper form.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize back muscle activation.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
- Exhale as you pull the barbell upward and inhale as you lower it back to the floor.
Barbell Supinated Pendlay Row alternatives
More upper back exercises
Barbell Supinated Pendlay Row FAQ
What muscles does Barbell Supinated Pendlay Row work?
Barbell Supinated Pendlay Row mainly works the upper back in the back (Trapezius, Rhomboids, Latissimus Dorsi and Teres Major). The biceps and forearms work as secondary muscles.
What equipment do you need for Barbell Supinated Pendlay Row?
You need a barbell.
How many sets and reps of Barbell Supinated Pendlay Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Supinated Pendlay Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Supinated Pendlay Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Supinated Pendlay Row?
Other exercises for the upper back include Band Incline Row, Dumbbell Incline Row, Lawnmower Row and Seated Row Machine Rows.
For developers
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