Barbell Pendlay Row

upper backbackbarbell

Matutunan kung paano gawin ang Barbell Pendlay Row nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Upper Back, na may secondary emphasis sa Biceps, Forearms.

Barbell Pendlay Row exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Barbell Pendlay Row

Sundin ang mga hakbang na ito para maisagawa ang Barbell Pendlay Row nang may tamang form:

  1. 1Tumayo nang may pagitan ng balikat ang mga paa at bahagyang nakatukod ang mga tuhod.
  2. 2Yumuko pasulong sa mga balakang, tuwid ang likod at nakatayo ang dibdib.
  3. 3Hawakan ang barbell nang overhand grip, bahagyang mas malawak kaysa sa pagitan ng mga balikat.
  4. 4Hilahin ang barbell patungo sa itaas ng tiyan, pinipiga ang mga shoulder blade.
  5. 5Ibaba ang barbell pabalik sa simula.
  6. 6Ulitin sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Barbell Pendlay Row

Primary

upper back

Secondary

bicepsforearms

Exercise Details

Equipment
barbell
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–4 days
Weekly Frequency
2–3 sessions per week
Why
Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

Sets & Reps by Goal

Strength

Sets
3–6
Reps
1–5
Rest
3–5 min

Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.

Hypertrophy

Sets
3–5
Reps
6–12
Rest
60–120 s

Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).

Endurance

Sets
2–4
Reps
15–20
Rest
30–60 s

Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.

Which Workout Splits Include Barbell Pendlay Row?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Barbell Pendlay Row?

Ang Barbell Pendlay Row ay pangunahing nagta-target sa iyong Upper Back. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Barbell Pendlay Row?

Ang Barbell Pendlay Row ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Barbell Pendlay Row nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang may pagitan ng balikat ang mga paa at bahagyang nakatukod ang mga tuhod. Yumuko pasulong sa mga balakang, tuwid ang likod at nakatayo ang dibdib. Hawakan ang barbell nang overhand grip, bahagyang mas malawak kaysa sa pagitan ng mga balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Barbell Pendlay Row?

For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.

What are the best sets and reps for the Barbell Pendlay Row?

It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.

Which workout splits is the Barbell Pendlay Row best for?

The Barbell Pendlay Row fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

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