Pendlay Rows
Overview of the exercise
The Pendlay Row is a strength training exercise that targets the back muscles, specifically the lats, rhomboids, and trapezius. This exercise is named after Glenn Pendlay, an Olympic weightlifting coach, and is performed using a barbell. The Pendlay Row is known for its ability to build a strong and defined back, increase upper body strength, and improve posture.
This exercise is ideal for individuals looking to improve their performance in other exercises, such as the deadlift, bench press, and pull-ups. It is also suitable for individuals looking to sculpt their back muscles and improve their overall fitness. The Pendlay Row requires proper form and technique, so it is important to start with lighter weights and gradually increase the weight as strength and technique improve.
Exercise Profile:
Muscle Group Targeted: Lats
Equipment: Barbell
Mechanics: Compound
Experience Level: Beginner / Intermediate
Secondary Muscles hit: Biceps, Shoulders, Traps, Rhomboids
Instructions:
Here are the steps to perform the Pendlay Row correctly:
- Stand in front of a barbell with your feet shoulder-width apart. Place your hands slightly wider than shoulder-width apart on the bar.
- Begin by bending at the hips and knees, keeping your back straight, until you are in a position to grasp the bar.
- Grasp the bar with an overhand grip, making sure your palms are facing away from you.
- Pull your shoulder blades together and lift the bar off the floor, keeping your elbows close to your body.
- Exhale as you lift the bar towards your chest, keeping your back straight and chest up.
- Hold the bar briefly at the top of the movement, then lower the bar back down to the floor under control.
- Repeat the movement for the desired number of reps, making sure to maintain proper form throughout.
It is important to note that the Pendlay Row is a heavy exercise and requires proper form and technique to avoid injury. Start with lighter weights and gradually increase the weight as you improve your strength and form. Additionally, it is crucial to maintain a neutral spine throughout the exercise to avoid back strain. If you experience any discomfort or pain, stop the exercise immediately and seek the advice of a healthcare professional.
Pendlay Rows Tips
- Maintain proper form: The Pendlay Row requires proper form and technique to avoid injury and target the correct muscles. Make sure to keep your back straight, chest up, and elbows close to your body throughout the exercise.
- Warm up thoroughly: Before performing the Pendlay Row, make sure to warm up properly. This will help to prevent injury and improve performance. A light cardio session and dynamic stretching are good options to get your muscles warm and ready.
- Start with lighter weights: The Pendlay Row is a heavy exercise that requires strength and stability. Start with lighter weights and gradually increase the weight as your strength and form improve.
- Focus on your breathing: Controlled breathing is crucial when performing the Pendlay Row. Exhale as you lift the bar towards your chest and inhale as you lower the bar back down.
