Pendlay Row

The Pendlay Row is a strength exercise that builds strength in the back, including the lats , upper back and biceps . The exercise is particularly useful because each repetition starts from the ground, which requires explosive strength and improves power development. This makes the Pendlay Row an effective exercise for both muscle growth and increased strength.

Correct technique

To perform the Pendlay Row correctly, follow these steps:

  1. Place your feet shoulder-width apart with the bar in front of you on the ground.
  2. Bend forward at the hips until your upper body is parallel to the ground, keeping your back neutral.
  3. Grip the bar with an overhand grip (wider than shoulder width).
  4. Pull the bar explosively towards the lower part of the chest, pull the elbows straight back.
  5. Lower the bar back to the ground in a controlled manner before the next repetition.

Here is a video demonstrating correct Pendlay Row technique by a female practitioner:

Common errors

Here are some common mistakes to avoid:

  • Using too heavy a weight : This can cause you to lose form, especially by lifting your upper body during the pulling phase. Start easier to ensure correct technique.
  • Round back : Keep your back straight to avoid strain on the lower back.
  • Too fast movement : Each move should be explosive but controlled. Don't cheat by using momentum from other parts of the body.

Modifications and variations

Customize the exercise with these variations:

  • One-arm dumbbell rowing : Use a dumbbell to focus on one side of the body at a time.
  • Underhand Grip Pendlay Row : Use an underhand grip for more focus on the biceps.
  • Negative Pendlay Row : Lower the weight slowly to improve muscle control.

Number of repetitions and sets

For strength, 3-5 sets of 4-8 repetitions are recommended. For muscle growth, increase to 8-12 repetitions per set. Keep the weight moderate to maintain good technique.

Breathing technique

Breathe in before you start the pulling movement, and breathe out when you pull the bar towards your body. This helps stabilize the core and optimize the lift.

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