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Pendlay rows are what they are today because of the great late coach, Glenn Pendlay.
He didn't intend to create his own exercise.
He was recommending to use a flat back when rowing, and returning the barbell to the ground between each rep.
This type of row targets the lats, upper and lower back muscles.
Being more demanding than regular rows, because you need to lift the bar from the ground between each rep.
Like any row, pendlay rows improves your posture, strengthens your hips and muscles.
But without the possibility to jerk or using momentum makes this row a better exercise for developing the back.
They are also referred to as dead stop barbell rows.
So how should you implement these rows and why should you use them?
That’s what we’re digging into…
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While you may not see the muscles row work, it’s often the most important but yet neglected exercise that most people leave as a low priority.
When you look at the mirror, you may only see your chest, arms and abs but your back is the most noticeable when you’re being looked at from behind.
A small back with a big chest is not only strange but it’s what causes injuries as this a fairly common muscle imbalance.
Your row should be nearly as strong or stronger than your bench press.
Rowing the bar means you’d need to engage your shoulder blades at the top of the contraction. This is what will contribute to the v-shape that is known as your lats (latissimus dorsi), as well as your rear delts, traps and the smaller muscles of your back. This look will compliment your chest as your shoulders will look more round and your physique will look complete.
Pendlay rows require a strict form but although it helps isolate your entire back, it’s still a compound exercise that will help pack muscle and strength.
The bar should start from the ground, as if you were about to do a deadlift.