barbell pendlay row

مراحل اجرای حرکت

1. 1

   Stand with your feet shoulder-width apart and your knees slightly bent.

2. 2

   Bend forward at the hips, keeping your back straight and your chest up.

3. 3

   Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.

5. 5

   Lower the barbell back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.