Pendlay Rows

Pendlay Rows is a strength training exercise that primarily activates the back muscles , especially the latissimus dorsi, along with the biceps and the back of the shoulders. The exercise is known for its explosive nature and helps develop both strength and power. Starting from the floor with each repetition promotes proper form and reduces the risk of injury.

Correct technique

Follow these steps to perform Pendlay Rows correctly:

1. Stand with your feet hip-width apart and place a barbell on the floor in front of you.
2. Bend forward with a straight back and slightly bent knees so that your upper body is almost parallel to the floor.
3. Grip the barbell with an overhand grip (palms facing you) slightly wider than shoulder width.
4. Explosively pull the barbell up toward your lower ribcage by squeezing your shoulder blades together.
5. Controlledly lower the bar back to the floor and repeat the movement.

Watch this video for a visual demonstration of proper technique for Pendlay Rows.

Common errors

To avoid damage and ensure maximum efficiency, avoid these mistakes:

• Crooked back: Keep the back neutral to avoid strain on the lower back.
• Lack of floor contact: Make sure the bar rests on the floor after each rep to maintain proper form.
• Swinging motion: Don't use momentum to pull the barbell up; focus on muscle power.

Modifications and Variations

Adapt Pendlay Rows to your level or goals:

• Beginner: Use lighter weights to focus on proper form and control.
• Advanced: Perform the exercise with a wider grip to hit the upper back more intensely.
• Alternative: Try Dumbbell Pendlay Rows to train each side individually and work on muscle balance.

Reps and sets

Aim for 3 sets of 8-12 repetitions . Gradually increase the weight while ensuring that your form remains correct throughout the exercise.

Breathing

Inhale as you lower the barbell to the floor and exhale as you pull it up towards your chest. Controlled breathing helps maintain strength and focus.