Barbell Supinated Pendlay Row

1. Start by setting up the barbell on the floor with the desired amount of weight.

2. Stand with your feet shoulder-width apart, with the bar over your toes.

3. Bend at the hips and knees and grasp the barbell with an overhand grip slightly wider than shoulder-width.

4. Your back should be parallel to the ground or slightly higher, and it's important to maintain a flat and neutral spine throughout the lift.

5. Brace your core, tighten your shoulder blades, and pull the barbell off the ground and towards your lower chest explosively.

6. Focus on using your back muscles to move the weight, keeping your elbows close to your body.

7. The barbell should come to a dead stop on the ground between each repetition.

8. After the bar touches your body near the lower ribs, lower it back to the ground under control, fully releasing tension at the bottom.

9. Perform the desired number of sets and repetitions, maintaining proper form throughout.

It’s essential to perform the exercise with proper form to maximize benefits and minimize the risk of injury. If you’re unfamiliar with the exercise, consider having a trained professional, such as a personal trainer, guide you through the appropriate technique before adding significant weight.

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