Barbell Supinated Pendlay Row

  1. Begin by standing in front of a barbell with your feet about hip-width apart and your palms facing towards your body.
  2. 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.
  3. Keeping your back straight and your core engaged, use your back muscles to lift the barbell straight up towards your chest.
  4. 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.
Grips Underhand
Mechanic Compound
Force Pull
Difficulty Advanced