Pendlay Row

Many trainees have wide backs, but how often do you see a combination of width and thickness?
If you’re strunggling with thickness, this exercise is for you – It BLASTS the lower portion of the latissimus dorsi and is one of the best traditional back exercises.

execution

  1. 1
    Set up the loaded barbell on the ground
  2. 2
    Stand behind the barbell with feet at shoulder width and knees slightly bent
  3. 3
    Bend over with your torso straight and grab the barbell very slightly wider than shoulder width
  4. 4
    Extend your torso up, lifting the bar off of the ground
  5. 5
    Look slightly up and row the bar to the lower portion of the abdomen
  6. 6
    Hold the contraction up top briefly
  7. 7
    Go down slowly on the eccentric part of the movement
Additional Tips: Start off of the ground like you would in a deadlift and pull with elbows closer to the body. Focus on an explosive concentric on the way up, and a slow negative on the way down to maintain as much tension as possible.

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