Pendlay Rows

Introduction

The Pendlay Row, named after the renowned weightlifting coach Glenn Pendlay, is a powerful compound exercise designed to enhance upper back strength and hypertrophy. Unlike traditional bent-over rows, the Pendlay Row emphasizes a strict, explosive pull from the floor, ensuring maximal engagement of the lats, rhomboids, and traps while minimizing lower back strain. This exercise is particularly effective for athletes and lifters aiming to improve their pulling power and overall back development, as it promotes a full range of motion and encourages proper form. Incorporating Pendlay Rows into your training regimen can lead to significant improvements in back thickness, posture, and overall pulling performance.

Execution

How to Perform Pendlay Rows

Setup

• Place a barbell on the floor in front of you.
• Stand with your feet shoulder-width apart.
• Bend at the hips and knees to lower your torso until it is parallel to the floor.
• Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
• Keep your back flat and your core engaged.

Execution

• Begin the movement by pulling the barbell towards your lower chest, driving your elbows up and back.
• Keep your torso parallel to the floor throughout the movement.
• Pause briefly at the top of the movement, squeezing your shoulder blades together.
• Lower the barbell back to the floor in a controlled manner, fully extending your arms.
• Ensure the barbell comes to a complete stop on the floor before starting the next repetition.

Finishing

• After completing your set, carefully lower the barbell to the floor.
• Stand up by extending your hips and knees.
• Take a moment to stretch and relax your back and shoulders.