Build Power with Pendlay Rows


So you’ve been training for a while now, things are going well but that back just isn’t getting any bigger. Not only that, but you aren’t really getting much stronger… Then you need to be doing the Pendlay Row! These are one of the most efficient exercises for building a bigger, stronger and more powerful back.

Developed by Glenn Pendlay, a US weightlifting coach who has produced over 90 national weightlifting champions, this lift has some serious weight behind it (get it?). If you’ve ever browsed any bodybuilding article or video, you will almost certainly be used to performing the “normal” bent over row. In this case you bent over a little and keep the weight off the floor. The weight barely moves but is good for building size. However, if you want to look as strong as you look, you need to be doing the Pendlay row.

How to do it

  1. Stand over the bar as you would with the deadlift, but a few inches further away from you.
  2. Bend your knees and push your hips back. Your back needs to be perpendicular to the floor (90 degrees)
  3. Grab the bar at least shoulder width apart, but anywhere that comfortable.
  4. Rip the bar off the ground. Try not to move your hips.
  5. Rest the bar on the floor.
  6. One rep complete.

This is a video from Glenn Pendlay’s YouTube Channel:

In summary

  • Pendlay rows are superior to bodybuilding rows for strength and power.
  • It was developed by one of the most successful US weightlifting coaches.
  • Easier on your lower back as you rest it on the floor after a rep.
  • This also carries over very well to your deadlift
  • Who doesn’t want a V-taper?

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Remember to check out our other muscle building articles here. Let’s build some serious muscle!


Photo Credit:

https://www.flickr.com/photos/petar_jurina/

https://www.flickr.com/photos/30974608@N02/

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