*is totally fucking worthless*

*is totally fucking worthless*

  1. 4 weeks ago
    Anonymous

    you can't even do 1pl8 can you

    • 4 weeks ago
      Anonymous

      Yes I can, easily. Problem is I either feel nothing from this exercise or randomly hurt myself doing it every few months. I'm DONE with it

      • 4 weeks ago
        Anonymous

        ur a spastic

      • 4 weeks ago
        Anonymous

        ur a retard

      • 4 weeks ago
        Anonymous

        You should be doing yates rows

        • 4 weeks ago
          Anonymous

          Only people I ever see doing Yates rows are either roided to the gills, or more commonly scrawny dyels who follow advice from guys who are roided to the gills.

          • 4 weeks ago
            Anonymous

            like panty boy?

      • 4 weeks ago
        Anonymous

        Send vid w/ timestamp then

      • 4 weeks ago
        Anonymous

        I really hate this exercise. I never feel like im doing it right. Wish i just had a chest supported way to pull at home

        • 4 weeks ago
          Anonymous

          db rows on an incline bench?
          Elevated flat bench with bar underneath?

          • 4 weeks ago
            Anonymous

            Tried it in my incline but the legs are set up weird. Cuts my range of motion in half. Might try raising it. Ill have to build something though. Itll have to go up a fair bit and i dont think stacking plates underneath would be a stable/smart solution

            • 4 weeks ago
              Anonymous

              If you have a bench, just do bench rows. Barbell goes underneath the bench (goal is to hit bench with barbell).

      • 4 weeks ago
        Anonymous

        >Problem is I either feel nothing from this exercise or randomly hurt myself doing it every few months.
        Skill issue.

        • 4 weeks ago
          Anonymous

          Haha oh wow the twitter phrase!

          • 4 weeks ago
            Anonymous

            Outed yourself as a twitterfag. Go back.

      • 4 weeks ago
        Anonymous

        > randomly hurt myself doing it every few months

        DYEL

        • 4 weeks ago
          Anonymous

          thats what i was thinking probably can't even deadlift his bw kek

          • 4 weeks ago
            Anonymous

            I weigh like 170 and deadlift 305 for 5 reps currently. Yeah, I'm definitely not the strongest guy, but this one exercise always fucks me up and I hate it

      • 4 weeks ago
        Anonymous

        > does nothin-

        ?t=114

        • 4 weeks ago
          Anonymous

          >build a massive back using pullups
          >promote some goofy ass rows to dab on retards
          >retards think you grown your back with shit ass rows
          heh
          heh

          • 4 weeks ago
            Anonymous

            > rowing 4pl8 does nothing

            These are the people that are giving you advice

      • 4 weeks ago
        Anonymous

        I also suck at these and I’m not sure why. I just stick to cable rows

      • 4 weeks ago
        Anonymous

        I had this problem but then I moved to cable rows which are better in every way

      • 4 weeks ago
        Anonymous

        >t. a roundbacker

  2. 4 weeks ago
    Anonymous

    You gotta lay on a bench so you can increase the load by a lot

    • 4 weeks ago
      Anonymous

      https://i.imgur.com/a4HfBPE.png

      Be aware that you miss out on working out abs, hankies and lower back this way. Nothing wrong with isolation, but just be aware that you’re turning a compound into an isolation movement.

      • 4 weeks ago
        Anonymous

        *hammies
        outed myself as a disgusting phoneposter

  3. 4 weeks ago
    Anonymous

    Sour fucking grapes. It's an excellent lift to build your back and is a nice practical strength movement.

    • 4 weeks ago
      Anonymous

      Any cues to engage the back muscles well?

  4. 4 weeks ago
    Anonymous

    Pendlay rows use too much the arms and not enough the back.
    Bent over rows with lots of "body english" / cheating where you allow the lats to stretch and the upper back to round at the bottom of the movement and you use the posterior chain to reverse the weight are so much better.
    Look up how Ed Coan did rows.

    • 4 weeks ago
      Anonymous

      >Pendlay rows use too much the arms and not enough the back.
      This is not possible?

  5. 4 weeks ago
    Anonymous

    Seal rows king

  6. 4 weeks ago
    Anonymous

    What is the "1/2/3/4" for Barbell Row? Also, overhand or underhand?

    • 4 weeks ago
      Anonymous

      Like 175 - 225. My first inclination was to say 225, but 135 on this honestly feels like a lot for beginners. Feels like way more than 135 does on bench for beginners for example. To be honest though, op is right. This is a retarded exercise. I have done strength training for years and coached at the state and college level. Only retards do barbell rows instead of inverted rows

      • 4 weeks ago
        Anonymous

        > coached at state and college level
        > inverted rows

        This is how I know you are a terrible coach, you have only ever coached genetic freaks so you think you have achieved satisfactory results when in fact you probably have stymied the progress of your athletes. Please learn more about your profession.

        • 4 weeks ago
          Anonymous

          >you have only ever coached genetic freaks
          why shit fancy coaches say is worthless

    • 4 weeks ago
      Anonymous

      The minimum is your bench press weight

    • 4 weeks ago
      Anonymous

      The 1/2/3/4 is 1pl8 for 10, while the 2/3/4/5 is your own bodyweight for 10.

      Also Overhand, underhand is bicep-limited.

      The minimum is your bench press weight

      b8

  7. 4 weeks ago
    Anonymous

    *sniiiiiiiiiff*

  8. 4 weeks ago
    Anonymous

    It's a fine exercise but it's inherently inferior to regular bb rows, at least for size, because you don't use a controlled eccentric

  9. 4 weeks ago
    Anonymous

    Hating this exercise is a tell-tale sign of a DYEL

    The reason most of you people hate them is because you're used to basically standing up straight doing your "rows" and this forces you to use your mid-back instead of basically your fucking traps

    The second reason you incels hate them is for the reason you posted - the "hurt"

    They hurt because your posterior chain is weak as fuck and you're probably swinging the weight up which requires using your lower back.

    Basically the only people who hate this exercise are DYELs who have been ego lifting their "barbell rows" (basically bent over shrugs for them) and pendley rows force then ti actually use their lats/rhomboids/rear delts

    • 4 weeks ago
      Anonymous

      I WILL yates row more than you and look like a SWEATY FUCKIN ANIMAL while you do your awkward bent over incel angle row with bitch weight while everyone laughs at you and wonders why you're so autistic 😉

    • 4 weeks ago
      Anonymous

      they hurt because my back is crooked 🙁

    • 4 weeks ago
      Anonymous

      Way too high risk to reward ratio even if you do things right, inertia will always be there to put unnecessary extra stress on your back. While I think it's a good point about mid-back, weighted pullups and deadlifts just completely mog this one anyway if you go for strength. And even something like barbell seal rows seem superior for isolation purposes.

      • 4 weeks ago
        Anonymous

        this right here
        I hurt my back doing rows, and I did them for years with perfect form without issue until one fucking day. I have better results doing lat pulldowns on the machine for volume anyway

      • 4 weeks ago
        Anonymous

        >risk to reward ratio

        • 4 weeks ago
          Anonymous

          In less feeling-protecting terms, don't snap your shit up like a retard just to occasionally show off at the gym bro, there really are many better options. People warn against this one for VERY good reasons.

    • 4 weeks ago
      Anonymous

      literally what is the point of pendlay rows when you can just do cable rows with a straight bar attachment. At least yates rows stimulate the upper back/low back through stabilization

      • 4 weeks ago
        Anonymous

        I could literally ask you the exact same thing but in reverse

        I can max out the cable row machine and do 15+ reps. Therein lies the problem.

    • 4 weeks ago
      Anonymous

      I'm a fan, please tell me more. Also, post body.

  10. 4 weeks ago
    Anonymous

    It's literally the perfect opposite movement of the bench press

    • 4 weeks ago
      Anonymous
      • 4 weeks ago
        Anonymous

        That's just the same movement but taking the posterior chain out of the equation

        • 4 weeks ago
          Anonymous

          I would take her posterior chain into the equation if you catch my drift.

      • 4 weeks ago
        Anonymous

        That's how you get a staph infection on your face

        • 4 weeks ago
          Anonymous

          Does your gym not provide disinfectant?

        • 4 weeks ago
          Anonymous

          >Not being infectionmaxxed

      • 4 weeks ago
        Anonymous

        > Dies smothered by the bench.

      • 4 weeks ago
        Anonymous

        >weighted sweat sniffs

      • 4 weeks ago
        Anonymous

        >me when a hot girl is done using the bench
        >lol haha just doing my rows!

      • 4 weeks ago
        Anonymous

        love from Kazakhstan

        • 4 weeks ago
          Anonymous

          >incelistan

      • 4 weeks ago
        Anonymous

        Who the fuck's gym has this piece of equipment

      • 4 weeks ago
        Anonymous

        >when the fat sweaty moron is done using the bench

  11. 4 weeks ago
    Anonymous

    Superior row in every way

    • 4 weeks ago
      Anonymous

      I can do the max at my gym pretty easily now though, what do you do after?

      • 4 weeks ago
        Anonymous

        There's a plate loaded version but I've never seen it at a gym

        • 4 weeks ago
          Anonymous

          Of a pulley system? Never seen that before. Sounds terribly janky honestly. Or pic related version? I see variations on those all the time. I like the feel of the pulley one more, but as the other anon said, super dependent on the weight limit of the one your gym has. Which in my case would be 0 lbs because I'm home gym now. 🙁

          • 4 weeks ago
            Anonymous

            Surplus Strength makes a low row attachment for their pulley system. Got one for my rack prior to the price increase and I love it, buttery smooth.

            • 4 weeks ago
              Anonymous

              it looks slick yeah
              it also costs more than my entire power rack

      • 4 weeks ago
        Anonymous

        more reps, slow eccentric.
        Or gym pin

      • 4 weeks ago
        Anonymous

        one arm at a time maybe? idk I don't like that fucking thing

  12. 4 weeks ago
    Anonymous

    I like Pendlay rows but I get yelled at for slamming the bar. I hate normal barbell rows and they piss me off so much I actually get angry doing them

    • 4 weeks ago
      Anonymous

      Same bro

  13. 4 weeks ago
    Anonymous

    stop worrying about "feeling" just do the exercise and track progress. if there's progress then it's working

  14. 4 weeks ago
    Anonymous

    My back didn‘t grow shit shen I did pendlay rows. As soon as I switched to high volume machine rows my lats exploded in size.

  15. 4 weeks ago
    Anonymous

    Yates Rows >>>> Pendlay row
    Fuck this snappy exercise, not useful for people with long femurs.

    • 4 weeks ago
      Anonymous

      cope

    • 4 weeks ago
      Anonymous

      Yates literally snapped his biceps doing those shit rows

  16. 4 weeks ago
    Anonymous

    stronglifts should unironically be banned from the internet, that meme program has unironically ruined a lot of lives

    • 4 weeks ago
      Anonymous

      Worked for me. Not for more than a year, but it got me up to intermediate weight on all lifts

  17. 4 weeks ago
    Anonymous

    Modify them so you do controlled eccentrics and do 10+ rep sets so you're not flailing and slamming a too-heavy weight

  18. 4 weeks ago
    Anonymous

    Do pull ups fgt

    • 4 weeks ago
      Anonymous

      machine rows>db rows>bb rows

      pullups and rows are not the same movement retard

      • 4 weeks ago
        Anonymous

        >pullups and rows are not the same movement retard
        >they are both pull
        >they work similar muscle groups
        are you retarded?

        • 4 weeks ago
          Anonymous

          Post your 1 dimensional back

  19. 4 weeks ago
    Anonymous

    I only ever do pullups, weighted pullups or pendlay row and my back is great. You must be doing something wrong Anon, don't believe the gnomish tricks.

    • 4 weeks ago
      Anonymous

      Post back plz

      • 4 weeks ago
        Anonymous

        No pics, just 54 kg PR at around 83 bodyweight

        • 4 weeks ago
          Anonymous

          my balls are heavier than those stones

        • 4 weeks ago
          Anonymous

          cute :33

        • 4 weeks ago
          Anonymous

          Are you 5'2?

          • 4 weeks ago
            Anonymous

            A 25kg plate like that is around 17 inches tall, in the beginning frame of the webm we can see the plate diameter spans the length of his femur, which for a 6' man is normally 19.5", so he is probably 5'6"

        • 4 weeks ago
          Anonymous

          So you pull 137kg? What's your 1RM on bench?

  20. 4 weeks ago
    Anonymous

    No reason not to use a chest supported seated machine.

  21. 4 weeks ago
    Anonymous

    It's an accessory exercise. Do it with low weights and make sure that you have got good form.

    • 4 weeks ago
      Anonymous

      It's not worthless, it's you who's the fucking retard doing it for 5 reps. I want you to ask yourself, what is it you believe you are achieving? Switch to 8+ REPS and see what happens

      This guy gets it

      Seal rows king

      Dubs of TRUTH!

  22. 4 weeks ago
    Anonymous

    Just did these 5x5 2pl8, zoomer next to me deadlifting 1pl8 was looking in total awe

  23. 4 weeks ago
    Anonymous

    Do them off the rack safeties/blocks so it stops right below your knee instead of the floor.
    The exercise feels like shit depending on your body proportions especially if you are tall.

    • 4 weeks ago
      Anonymous

      Dang anon that’s actually good advice.

  24. 4 weeks ago
    Anonymous

    >*is totally fucking worthless*
    But enough about op.

  25. 4 weeks ago
    Anonymous

    t bar row is better

  26. 4 weeks ago
    Anonymous

    ENTER and KNEEL

    • 4 weeks ago
      Anonymous

      That shit puts tremendous amount of pressure on my ribcage

      • 4 weeks ago
        Anonymous

        Brace properly then

  27. 4 weeks ago
    Anonymous

    moron just use the seated row machine in your gym

  28. 4 weeks ago
    Anonymous

    Bros, how much cheating is accepted while doing pendlay rows? I used to cheat mad ton when I did them in 3-5 rep range. Now I go 6-8 minimum and
    my reps look somewhat like that of this guy:
    https://www.youtube.com/shorts/YLBHc_eA2XA
    Doing them with completely stiff back feels off for me.

  29. 4 weeks ago
    Anonymous

    What is the best grip width for Pendlay

    • 4 weeks ago
      Anonymous

      Wider for mid back, narrower for lats. This is true of all rows.

  30. 4 weeks ago
    Anonymous

    do it with a trap bar. high handles put the back in a better position and the neutral grip is better for rown

  31. 4 weeks ago
    Anonymous

    Don't do pendlay rows just do standard bb rows

  32. 4 weeks ago
    Anonymous

    I've been going to the gym for ten years and been to all sorts of gyms including powerlifting ones and I've literally never seen anyone doing this retarded exercise.

  33. 4 weeks ago
    Anonymous

    Pull ups is king anyway when it comes to back exercises

  34. 4 weeks ago
    Anonymous

    They are fun to do at lower weights, but I have a lot of trouble progressing at them even with good hamstring and hip mobility. I have the same problem with them that I do with all the other barbell rows where my form breaks down as I start to cheat reps, no matter how slow I take them. Still I hate pendlays the least out of the barbell rows, and they don't hurt my lower back like some people here.

    Seated cable rows are literally the same fucking thing but isolate and target the muscles so much better, especially if you fully extend your legs and keep your upper body still. You can even do them explosively if you want to. Barbell lat compounds for horizontal pulls are a fucking meme.

    • 4 weeks ago
      Anonymous

      >cope. Cope. COpe. COPe. COPE. COPE. COPE
      Thats how your post just read

  35. 4 weeks ago
    Anonymous

    Every day IST comes up with a new exercise that is """totally fucking worthless"""

    Just pick up the weight you stupid fuck

  36. 4 weeks ago
    Anonymous

    >89 other posters come to the weekly 'deaflift is bad' bait thread

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