Barbell Supinated Pendlay Row
- Begin by standing in front of a barbell with your feet about hip-width apart and your palms facing towards your body.
- Bend at the hips and knees to grab the barbell with a pronated (overhand) grip, positioning the barbell about an inch away from your shins.
- Keeping your back straight and your core engaged, use your back muscles to lift the barbell straight up towards your chest.
- As the barbell reaches your chest, rotate your wrists so that your palms are facing towards your body (supinated grip), and then lower the barbell back to the starting position.