Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Barbell
Intermediate
Pull
Middle Back, Biceps, Forearm
The pendlay row builds serious pulling strength and a thick back. It targets your lats and middle back while improving your deadlift power off the floor.
1. Set up a barbell on the floor with plates that let you reach proper height 2. Stand with feet hip-width apart, bend at hips to grab the bar with an overhand grip wider than shoulders 3. Keep your back flat and chest up as you explosively pull the pendlay row bar to your lower chest 4. Squeeze your shoulder blades together at the top, feeling the contraction in your lats and middle back 5. Lower the pendlay row bar back to the floor with control, letting it come to a complete stop before the next rep
• Keep the bar path straight up and down - don't let it drift away from your body during the pendlay row • Pull with your elbows, not your hands, to get maximum lat and middle back activation • Let the pendlay row bar come to a dead stop on the floor between every single rep • Keep your torso parallel to the floor throughout the entire movement
• Bouncing the bar off the floor instead of letting the pendlay row come to a complete dead stop • Using your lower back to lift the weight instead of pulling with your lats and middle back muscles • Standing too upright during the pendlay row movement, which turns it into a regular bent-over row
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your lats 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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