How to Perform Pendlay Rows
What is a pendlay row? I like to think of them as a more effective and challenging variation of the bent over barbell rows. The name comes from the founder whose name is Glenn Pendlay. This is a compound workout that targets more than one muscle group and is highly recommended by some of the biggest names in fitness today. I personally have just intergrated the pendlay rows into my routine and I must say that this was a genius idea. I recommend anyone following one of my routines to swap the bent over rows for this exercise.How to to set up the pendlay rows:
1.)The bar starts off on the floor and returns to the floor with each set just like dead lifts.
2.)Relax your upper back and let your shoulders roll forward. You will have to keep your eyes on the floor for this.
1.)The bar starts off on the floor and returns to the floor with each set just like dead lifts.
2.)Relax your upper back and let your shoulders roll forward. You will have to keep your eyes on the floor for this.
How to perform pendlay rows:
Row the bar against your lower chest while arching your upper back. DO NOT extend your hips or knees.
Row the bar against your lower chest while arching your upper back. DO NOT extend your hips or knees.
This is an explosive movement and should be performed fast. Try to focus on making your shoulder-blades touch. Pull with your elbows and bring your chest forward while looking straight ahead. Make sure that the bar is touching your lower chest as it does during the bench press. Your lower body should stay in the same position at all times. If you feel forced to move the hips or knees, decrease the weight.
Here are some video demonstrations of the pendlay rows:
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