Table of Contents
Pendlay Row Muscles Worked?
The Pendlay Row is performed with a barbell, similar to the regular barbell row. The most popular form of this exercise requires the user to hold the barbell with an overhand grip (palms down) and pull it towards their hips.
The major muscles that are worked when performing this exercise are:
– Latissimus Dorsi
– Hamstrings
– Spinal Erectors
The Benefits of the Pendlay Row
The main benefit of pendlay rows is that you can build a bigger and stronger back. In terms of strength training, the pendlay row is a good option to opt for if you enjoy lifting heavy weights.
In comparison with standard barbell rows, it enables you to lift more weight and therefore develops your muscles more quickly.
Apart from enjoying the increased muscle size, athletes also benefit from having stronger muscles which enable them to perform better.
In terms of fitness benefits, this exercise targets a range of different muscle groups which ensures the whole body is worked out during each session. This should lead to improved overall strength and better shape as a result.
As with most types of weight training, the pendlay row also burns a large number of calories which will help you lose weight.
How to Do the Pendlay Row?
There are many variations of the pendlay row that you can do. The most common form is to use an overhand grip (palms down) on the barbell and pull it towards your waist.
In order to perform this exercise correctly, ensure that your lower back maintains its natural arch as you lift the weight up.
In addition to this, you should also focus on squeezing your shoulder blades together as you pull the barbell towards your waist. This will enable you to use all of the muscles in your back to lift the weight up.
Another variation is to hold a dumbbell in each hand which enables you to fully engage your core muscles as well as improving balance and stability during the exercise.
Take It Slowly
As with most weight training exercises, it is recommended that you start of with a low weight until you are confident in performing the exercise correctly.
This will help to prevent any muscle pulls or damage which can occur if you are not careful when lifting heavy weights.
Never sacrifice proper form in order to lift heavier weights because this could lead to an injury. If you are new to weight training, consider enlisting the help of a professional trainer who can monitor your technique and progress before graduating to more advanced levels.
What Weight Should You Use When Performing Pendlay Rows?
For this type of weight training, choose a weight that enables you to perform 8-12 reps using good form. If you are new to lifting weights, it may be best for you start with a lighter weight so that you can perfect your technique. Once this becomes easier, gradually increase the amount of weight being
Who Should Do the Pendlay Row?
This exercise is most beneficial for athletes who want to build a stronger and better-developed back. It can be used by both advanced gym users and beginners alike, provided they are careful when lifting the weights.
If you are new to this form of weight training, speak to your doctor first before starting this or any other workout routine in order to ensure it is safe for you.
If you have any preexisting conditions that could be affected during exercise, such as high blood pressure or asthma, then start with lighter weights until you become accustomed to the exercise.
How Many Sets and Reps Should You Do?
On average , aim for 3 sets of 8-12 reps using good form. If this is too easy, try increasing the weight or the number of reps for each set.
Once you are confident in performing this exercise correctly, try increasing the weight so that you can lift it up using fewer reps.
This will help to improve your overall strength without putting too much strain on your muscles.
Pendlay Row Variations
There are several variations for this movement, though all of them require you to pull the weight towards your hips. The only difference is the grip that you use, and whether or not you choose to keep your back flat.
– Pendlay Row from Blocks
One variation is to elevate the weight with blocks or plates, making it easier to lift. This allows you to work with heavier weights than you could normally handle. You can also choose to keep your back slightly arched.
– Pendlay Row from Rack
Another variation is to use a power rack and set the pins at chest level. Then you pull yourself towards them in order for your bodyweight to lift the barbell up.
Make sure that there are no obstructions above so that nothing gets damaged when using this method.
– Pendlay Rows from Floor
You can also perform Pendlay Rows from the floor. However, you should only use this version if you have a power rack to get yourself out of the way of the weight in case it becomes too heavy.
– Tap and Go Pendlay Row
If you don’t have a partner to hand you the weight when you need it, then another option is to use a lighter weight and perform pendlay Rows from the floor.
This variation is also known as “tapping and going”, meaning that when you feel your muscles start to tire, you literally tap the barbell on the floor before continuing. Once your muscles recover, continue with the set until all reps are completed.
– Deficit Pendlay Row
If you want to make the exercise more challenging, then try using a weight that is lower than your hips. This will require you to pull yourself upwards and force your muscles to work harder in order for you to lift it up.
– Pendlay Row + Deadlift
This is another more advanced variation that requires you to use the power of your posterior chain (the muscles in the back of your body). You can either choose to do this on its own or at the end of a normal row.
Start with the weight hanging between your legs and perform Deadlifts like you normally would. Then, when you return to standing position, pull yourself upwards until your chest touches the bar. Return it slowly down to the floor before repeating for 3 sets of 8-12 reps using good form.
When combined with Deadlifts, this type of weight training places extra strain on both of these muscle groups which over time will lead to greater strength gains.
-Wide grip pendlay row
You can also vary the grip in order to target different muscles in your upper back. Generally, a wider grip will work your muscles from a different angle and therefore allow them to grow stronger.
Pendlay Row Alternatives
If you don’t have access to a barbell, then try using dumbbells instead. This will help to tone and strengthen your arms while working the majority of the muscles in your upper back.
If you want to perform a lower number of reps for each set, then you can always try using resistance bands instead of a barbell.
This way, the tension is provided throughout the whole range of motion and it’s easier to maintain good form.
You can also use a cable machine if you don’t have access to a barbell or dumbbells. Stand on the cable machine and attach a D-handle to the bottom of it.
Seal Row
Another good substitute for a Pendlay Row is the Seal Row, which works all of your upper body muscles by using a combination of a row and a push-up at the same time.
Start with your feet close together and perform a Push-Up as you normally would. Then continue lowering yourself until your chest almost touches the floor before pushing yourself back up.
Once you have done this, perform a Barbell Row by moving your torso forward while keeping your arms close to your sides. Make sure that at the end of each rep, your shoulder blades are squeezed together tightly.
– Bent Over Row (Upright Row)
This is another exercise that works your lats, traps and upper arms. It’s really simple to perform but very effective, nonetheless.
You should stand with your feet shoulder-width apart while holding a barbell or dumbbells in front of you.
Bend both knees slightly to take the strain off your lower back and keep your torso as upright as possible.
Pull the weight towards you until it reaches your chest while squeezing your shoulder blades together. Don’t lean back at any point during the movement or else you risk hurting yourself.
– Double Kettlebell Pendlay Row
If you don’t have access to a barbell, then you can always use two kettlebells instead. This requires more muscle control in order to prevent the weights from hitting each other while still keeping good form.
Using two Kettlebells also increases the resistance because of their unique shape. Start with them resting on your thighs and then pull them upwards towards your chest while maintaining a straight back.
Squeeze your shoulder blades together and pause for a second before returning the weights to their original position and repeating.