Pendlay rows technique will be the focus of this page.
We want to show you how to do this weightlifting exercise properly.
We really trust in this version of the “row” for building strength and muscle.
We make it a focus in many of our weight training programs here at WLC.
You'll find that I recommend Pendlay Rows as one of the best compound weight lifting exercises. I include Pendlay Rows in most of my free workout plans as well as the premium programs.
Rows Are Great for Back Width and Back Depth
I want to get you headed in the right direction when it comes to performing Pendlay Rows correctly.
Rows are one of the best overall back exercises in existence, and that's why we want you to learn how to do them properly.
Many people that I've helped in the past absolutely hate regular Barbell Rows.
I've had trouble convincing people to do Barbell Rows because their lower back never gets a break, and proper form is difficult to maintain for longer sets.
Pendlay Rows are a better exercise, and you'll love doing this version of the Barbell Row.
Starting Strength does devote about 4 pages to explaining the Barbell Row and how it should be performed.
Since the book doesn't devote as much to the Pendlay Barbell Row, I am going to provide you with more information here on this page.
You want to ensure you understand the Pendlay Row and learn how to perform this great exercise correctly. I absolutely love this exercise.
You'll enjoy the Pendlay Row. Each rep starts on the floor, and you'll explosively lift the weight each rep. It's more fun this way than trying to hold the weight and your lower back in a certain position as with normal rows.
Let's Watch Some Videos of Pendlay Barbell Rows…
Before we look at some good videos, please take a look at the picture:
You'll see the correct starting position and the correct finishing position. Pay attention to the arched upper back in the finish position.
Really take a second to notice all positions in the picture. Look at the arch in the back, the position of the elbows, the head, etc. Then, try to mimic that when you're doing pendlay rows.
The video of the guy performing Pendlay Rows above doesn't get much better. That is absolute perfect form for Pendlay Barbell Rows.
The woman doing Rows in the second video is also using very good form. Pay attention to every aspect of the movement.
Practice your form, reset on every rep, and explode the weight while arching your upper back at the top of each rep. This is a very fun exercise, and you can eventually lift very heavy weight.
Feedback From Hundreds Of People…
Hundreds of people using the WLC System have told me they have trouble getting this exercise right.
It can be difficult to get this one right even with months and months of practice.
If you can do Pendlay Rows with proper form and technique, please continue to do so. If you have trouble with this exercise, please switch to 1-Arm Dumbbell Rows as they are one of the best back exercises in existence.
Another great option is 1-Arm Dumbbell Rows. They take a lot of pressure off the lower back which is very important to ANY weight lifting program. If you need a grouping of weight lifting exercises for your program that is easier on the lower back, try 1-arm dumbbell rows.
Stress on the lower back can be high with Squats, Deadlifts, Rows, and the Overhead Press.
You need to be able to take some stress off the lower back and 1-Arm Dumbbell Rows and even the 1-Arm Overhead Press allows you to do so. Both of these are great exercises and put you in a great position to lift heavy weight.