Pendlay Row

Redpill me on this motherfricker. What muscles am I supposed to feel. Do I let the bar drop back down on the floor for each rep or not? Why do I only feel my legs when I do it (to the point they start shaking at the end), isn't it supposed to be a back exercise?
I've been working out for 2 weeks, 64kg, kinda skinny fat, weak and frail as a motherfricker.

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  1. 12 months ago
    Anonymous

    its for gay men

    rip considers it an accessory

    • 12 months ago
      Anonymous

      >rip considers it an accessory
      it's in starting strength, isnt it?

      • 12 months ago
        Anonymous

        >it's in starting strength, isnt it?

        no. its in strong lifts. completely different

    • 12 months ago
      Anonymous

      The dyel known as rippetoe is an accessory to the clown community. But he's in no a reasonable source for either powerlifting or bodybuilding.

  2. 12 months ago
    Anonymous

    I really fricked up my proximal bicep tendon doing these

  3. 12 months ago
    Anonymous

    >Why do I only feel my legs when I do it (to the point they start shaking at the end)

    This happens to me too. Very confusing tbh

  4. 12 months ago
    Anonymous

    Am I the only person on this board who never had a problem with a regular bent row?
    I got 2pl8 row before bench even.
    Everyone is always talking variations and alternatives but, did you even try to learn the movement and build a base?

    • 12 months ago
      Anonymous

      bent over row is different and easier than a strict pendlay row.

    • 12 months ago
      Anonymous

      >I got 2pl8 row before bench even.
      That's how it should be you should be able to pull more than you push. Back is larger than chest

      • 12 months ago
        Anonymous

        It's not that you should be rowing more it's how the frick are you benching more?

    • 12 months ago
      Anonymous

      The problem with bent-over row is that it's hard to keep it exactly consistent, since it's not strict on back angle and starting from the floor each rep. So in theory there's nothing wrong with BOWs, but in practice what tends to happen is you switch to using more moment and a higher back angle as the weight gets heavier and tougher.

      • 12 months ago
        Anonymous

        Yeah, that is my problem. At some point BOW becomes almost a dead lift. Wouldn't it make sense to bend under something, like a tiny roof or something that would prevent you from straightening out ?

        • 12 months ago
          Anonymous

          Imagine if you didn't have a bench to bench. How the frick isn't it standard to put a bench on your chest for rows what are people who lift weights hyper morons or something?

          They've spent their whole life without a bench to do it on with a barbell like are you kidding me that's why so many people have 2d traps.

          • 12 months ago
            Anonymous

            Like seriously you might as well have those spherical weights handlebar mustaches and male one piece swimsuits how can people be this moronic?

          • 12 months ago
            Anonymous

            Like seriously you might as well have those spherical weights handlebar mustaches and male one piece swimsuits how can people be this moronic?

            • 12 months ago
              Anonymous

              I'm sorry is it better to row without a bench to lay on I didn't know which method granted enhanced muscle activation apparently its better to isolate shoulders while standing my mistake.

  5. 12 months ago
    Anonymous

    >Why do I only feel my legs
    >This happens to me too. Very confusing tbh
    it's a compound exercise, it works nearly everything. that's why people will tell you to do this before stuff like cable rows and use them as an accessory to this.

  6. 12 months ago
    Anonymous

    You're most likely raising your torso too much midpull.
    Take a video of yourself from the side and if your torso rises more than 15ish degrees above the horizontal, then your leg muscles are taking over because the weight is too heavy, changing it from a back exercise to a bastardised deadlift. And yeah you're supposed to drop the bar but in a controlled way, otherwise your lower back would gas out way before anything else.
    For the record, just watch a YouTube tutorial for every lift, particularly by rippetoe if you're doing starting strength. Compounds are a lot more technical than they look, there's margin for error/injury at just about every step of the lift. Make sure you nail the form before you start increasing weight.

  7. 12 months ago
    Anonymous

    Pendlay rows are a must but if your gym has a seal bench than seal rows are better.

  8. 12 months ago
    Anonymous

    if you feel it in your legs then your hamstrings/quads/glutes are extremely weak. this is a pretty hard exercise to do correctly. work on your form and i hope your squatting too. good mornings will also help you be stronger in this bent over position

  9. 12 months ago
    Anonymous

    >Pendlay Row
    It's a shit power shitter lift.

    Just do it the way bodybuilders do.

    • 12 months ago
      Anonymous

      >thinking powerlifters do pendlays
      you have no idea do you?

  10. 12 months ago
    Anonymous

    You are supposed to pull with your back. It is a lats exercise. Second it's not the best for beginners since its easy to do wrong. You should be doing squat+DL to build up your stabilizers for a few months first. Many people do it wrong. How to do it properly:

    >Starter with lighter weights and higher reps use smooth slow motions and make sure the weight doesn't touch the ground to get used to the motion
    >Pull with your back not your arms.
    >Torso should not move during the exercise

    There are easier exercises for beginners like the dumbell rows or pulldown machines. If you can do 5+ pullups, do those instead.

  11. 12 months ago
    Anonymous

    I tend to frick these up by involuntarily flexing my wrists at heavier weight. Saw much more consistent progress by switching to t bar rows

  12. 12 months ago
    Anonymous

    6'3 and these defeat me because form is never optimal, I tried different foot stances and grip positions on the bar but it always wants to hit upper sternum with bent wrists at top position. If I force it to my stomach it catches my knees on the way down. Any tall bros know how to master this lift?

    • 12 months ago
      Anonymous

      Tossed it out and just started doing seal rows instead.

      • 12 months ago
        Anonymous

        Seal rows took my back thickness to a whole other level.
        I can seal row more than I bench now.
        Seal rows is literally a cheat code for your back.

        • 12 months ago
          Anonymous

          How do you do them? Started doing them recently albeit with a 15° incline cuz of my giga long arms, I'm doing 210lbs for 3 sets of 5-7 reps.

  13. 12 months ago
    Anonymous

    >230 3x8 pendlay rows
    Feels strong man

  14. 12 months ago
    Anonymous

    The Pendlay row is the best lift for developing a strong and aesthetic back.

    Yes, you put the bar back down every time. That's the whole point.

    Set up over the bar like a deadlift. Don't bend the bar path around your knees. Accomplish this by having slightly higher hips and straighter legs.

    You can cheat by doing like an inch of deadlift. The point of this is to feel your flat feet pressing into the ground. Half heel, half toe. That's how you know you're balanced over the midfoot.

    Rip it from the ground to your sternum 5x then put on more weight.

    P.S. lats, traps, and biceps will all benefit but it's mostly a rear delt exercise. Expect those to get stupid big.

    • 12 months ago
      Anonymous

      >Yes, you put the bar back down every time.
      Hypertrophy coming from time under tension means that you benefit more from the motion if you never put the bar down.

      • 12 months ago
        Anonymous

        Pendlay rows are off the floor. If baby weight short ROM hanging rows get your PP hard knock yourself out. If you want to be strong and rip 275 off the ground for 5, follow the Pendlay path.

  15. 12 months ago
    Anonymous

    This is how elite athletes do Pendlay rows OP

  16. 12 months ago
    Anonymous

    Am I supposed to feel my lower back when I do these? Yesterday I tried incorporating some hip hinge to get into the right position and I felt my lower back engage. I liked it since sometimes I get back pain doing this, but Idk if it's from something else. Should I continue this way if it feels for natural? I don't even need to think about bracing my back, it's like the muscles just engage to save my spine

    • 12 months ago
      Anonymous

      Well that depends do you do wide or narrow grip?

      • 12 months ago
        Anonymous

        Narrow grip

  17. 12 months ago
    Anonymous

    >5'10, 225lbs
    i do this with 2pl8, 5x5, and it feels absolutely amazing to do, my back has never been bigger
    you should try to keep your back parallel to the floor, and try to have as little hip movement as possible
    ofcourse, it wont be totally possible at that weight, but still
    try to explosive pull the bar into my chest, almost hurts my sternum sometimes
    and then let it go down controlled
    not saying you should lower it slowly, but dont freefall it

  18. 12 months ago
    Anonymous

    I've done both penalty and yates rows, didn't really feel them in my back.
    First time doing inverted rows got lower trap (?) doms. Definitely felt my back a lot more

  19. 12 months ago
    Anonymous

    >deficit strict barbell rows
    >chest supported rows w/ dynamic thoracic flexion/extension
    All you need.

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