Pendlay Row
Pendlay Row is an excellent strength exercise that focuses on building muscle strength in the upper back, including the lats, rhomboids, and trapezius. Each repetition starts from the floor, which forces you to use an explosive movement to lift the weight. This makes the Pendlay Row an exercise that not only builds strength but also improves form and control.
Proper form and technique
To perform the Pendlay Row correctly, follow these steps:
- Stand with your feet hip-width apart and place the barbell in front of you.
- Bend at the hips so that your torso is nearly parallel to the floor. Keep your back neutral.
- Grip the bar with an overhand grip, slightly wider than shoulder-width.
- Pull the bar explosively towards your chest, then let it rest briefly on the floor between repetitions.
- Keep tension in your core and avoid rounding your back during the movement.
Common mistakes
Avoid these mistakes to get the most out of your Pendlay Row:
- Too upright torso: Keep your upper body nearly parallel to the floor to ensure proper back activation.
- Using momentum: Focus on pulling the weight in a controlled manner to avoid using your hips and legs to help.
- Rounding the back: Keep your back neutral throughout the movement to avoid lower back injuries.
Here are some variations of Pendlay Row that you can try:
- Reverse-Grip Pendlay Row: Use an underhand grip to target the biceps and vary back activation.
- Dumbbell Pendlay Row: Perform the exercise with dumbbells to isolate each side of the back and improve balance.
- Paused Pendlay Row: Hold the weight in a brief pause at your chest for increased muscle activation.
Reps and sets
For strength and muscle growth, it is recommended to perform 3-4 sets of 6-10 repetitions. Use a weight that allows you to focus on explosiveness and proper form in each repetition.
Breathing
Proper breathing helps stabilize the body during Pendlay Row:
- Inhale as you lower the bar to the floor.
- Exhale as you pull the bar toward your chest.