Pendlay Row Exercise Guide: How to Master Pendlay Rows

Developed by Olympic weightlifting coach Glenn Pendlay, the Pendlay row is a bodybuilding exercise that activates muscle groups throughout your body—including your lats, rhomboids, biceps, glutes, hamstrings, and rear deltoids. Perform this rowing variation by standing in front of a weighted barbell. Keep your back straight as you hinge your hips and lower your upper body until it is parallel with the floor. With strict form, grip the barbell and carefully lift it toward your lower chest. Set the weighted barbell back on the floor between each repetition.

Although the Pendlay row targets many of the same muscle groups as the barbell row, or barbell bent-over row, they differ from each other in a few distinct ways.

• Body position: When performing the Pendlay row, you keep your upper body parallel to the floor. By contrast, your upper body can rest at a 45-degree angle to the floor during standard barbell rows.
• Range of motion: By lowering the weighted barbell all the way to the floor between each repetition, you move through a greater range of motion during the Pendlay row when compared to the barbell row.
• Movement pattern: The bar starts on the floor during the Pendlay row, allowing you to use an explosive movement to lift it from a dead stop. This movement pattern allows you to lift heavier weights than a traditional barbell row.

For Pendlay rows, begin by using a weight that you can control for 2–4 sets of 6–10 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Stand directly in front of the barbell with your midfoot aligned underneath the middle of the barbell. Your posture should be tall, with your feet shoulder-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position.
2. 2. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable position. Your arms should remain long by your sides, with a slight bend in your elbows.
3. 3. Pre-tension your shoulders, hips, and core by taking a deep inhale and exhale before lowering toward the barbell.
4. 4. Hinge from your hips and begin to bend your hips and knees to lower your body toward the barbell. Your shins should be vertical and your chest should be parallel to the floor.
5. 5. Grab the barbell with an overhand grip and engage your back muscles by rotating your shoulders outward. Your hips should be higher than your knees and the weight plates on the barbell should remain in contact with the floor. All repetitions should begin from this starting position.
6. 6. Initiate the upward movement by squeezing your lats and pulling the barbell toward your lower chest by using your lats and arms. Your elbows should travel behind you and be 45 degrees away from your upper body. Your shoulder blades should naturally retract as you pull the barbell close to your body. Your upper arms should be in line with your body.
7. 7. While maintaining your rowing alignment, straighten your elbows and allow the barbell to travel back toward the floor until the weight plates contact the ground.
8. 8. Your shoulder blades should naturally protract as your elbows straighten and the barbell moves away from your body.
9. 9. Pause at the end of the downward movement before beginning the next repetition.

Including Pendlay rows in your workout plan can have several benefits.

• Pendlay rows can increase your back strength. By encouraging muscle hypertrophy throughout your upper back and lower back, the Pendlay row can help you build a stronger back. With proper form, Pendlay rows activate several back muscles, including your latissimus dorsi, trapezius, rhomboids, and spinal erectors.
• Pendlay rows can improve other compound exercises. Pendlay rows can build muscle in areas that will improve your performance during other compound exercises like deadlifts, pull-ups, and lat pulldowns.
• Pendlay rows are versatile. Practice another Pendlay row variation using an underhand grip or switching your free weight to a kettlebell or a pair of dumbbells.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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