#pendlay row

How To Perform The Pendlay Row In 3 Easy Steps

Do you want to increase lower back strength and muscles? If so, then you need to do the stricter version of barbell bent over row, which is the pendlay row. This strength exercise works your lats primarily but also targets your forearms, biceps, traps, shoulders, and lower back. You’re also going to use your hamstrings, glutes, and spinal erectors.

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How To Perform The Pendlay Row In 3 Easy…

I have now completed my first week of this programme. I have been doing my own version of this on & off throughout 2016, always removing barbell row. I have always hated that exercise, I have before now being doing the following:

I couldn’t stand that variation, it felt funny and wrong. In fact it wasn’t wrong, it was still a bent over barbell row, but it was Yates Row. Now I have started using the correct form, a Pendlay Row:

I actually quiet like this exercise now. You start and end each rep on the floor like a deadlift. With the Yates Row you had the weight handing in the air between reps.

Weight as of 11/02/17

Squat 35kg Bench press 30kg Deadlift 40kg Bent over row 20kg OHP 20kg

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Tuesday EMOM 160216 #teampfn

30min EMOM

Alternating minutes

15 DB bench 15 row cals 15 Pendlay row

Scale 10 on each

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Row sprints?

Är inte första gången som man börjar om med benen. Är alldeles för lätt att skjuta upp det passet har jag märkt. Det är ju inte så att jag har sjuttiotolv övningar på benpasset heller. Just nu innehåller mitt benpass bara tre övningar, varav en inte ens är en benövning, så varför strunta i det? Ja ja, nu kör vi igen i alla fall. Legday #1 10 set (10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps) Squats / Ass…

5×3 push press

Super set with

Pendlay row

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10 min AMRAP 15 K2C 10 STO

Wednesday 141015 #pfn #teampfn

15min for quality

10 bench press

10 Pendlay row

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Teams of two

5min

20 for 20 DU

5min

10 for 10 burpee

5min

5 for 5 DB or KB Thrusters

Pendlay rows: 72.5kg x 5 x 5 Snatch-grip deadlifts: 90kg x 6 x 5 Wide-grip pull-ups: 15 x 5 Hammer curls: 16kg x 3 x 10

Never really done snatch-grip deadlifts before so I was just messing about. I was surprised at how tough this was on my grip, and it meant that I had to break my pull-ups into smaller sets with short but frequent rests; my grip was knackered by the end.

Pendlay rows: 70kg 5 x 5 Neutral grip chin-ups: 4 x 8, 3 x 6, 3 x 5 Bicep curls (cable machine rope grip): 17.xkg 5 x 10