The Pendlay row is a type of barbell row that focuses on building back muscles.You can improve your technique for other lifts by including this row in your workout routine.A Pendlay row starts with a barbell on the floor and you pull it to your chest using a flat back.
Step 1: The barbell is on the floor.
The Pendlay row is different from a traditional barbell row because the barbell starts on the floor.Load the barbell with less weight than normal.Start with a lower weight because this lift is more difficult.Stand in front of your feet with a barbell.Put your feet on the floor.
Step 2: The grip is slightly wide.
To strengthen the lats and back muscles, hold the bar slightly wider than your shoulders.The palms of your hands are facing you.Wrap your thumb around the bar when you hold it.
Step 3: You should bend your knees at the hips.
If you want to do a half-squat with your lower body, make sure you only bend your knees slightly.If you want your back to be completely flat, make sure your torso is horizontal.Place your feet closer to your hips.Don't let your back arch get in the way.This could hurt your back.Keep it as flat as possible.
Step 4: Take a deep breath before you row.
Getting the most out of the Pendlay row requires proper breathing technique.Take a deep breath before you start.As you row, hold the breath.You keep your chest elevated and your back straight if you hold your breath.The bar should be lowered to the floor.
Step 5: Lift the barbell with your back muscles.
Keeping your knees bent and back flat, use your back muscles to lift the barbell up to your chest.Make this a powerful movement.Make sure you don't raise your shoulders or hips.Keep your wrists straight as you lift the barbell.
Step 6: For a second.
Hold the barbell for a second, remaining still and balanced.You can raise your torso up to a 15 degree angle.
Step 7: Lower the bar.
You can lower the bar more quickly than you lifted it, but you have to slow it down so it doesn't hit the floor.The shock will vibrate back into your shoulders and back if you drop it too hard.Don't try to get more work by lowering the bar slowly.When you pull up, this will exhaust your muscles and not give you the same benefit.
Step 8: The bar needs to hit the ground between each rep.
The Pendlay row is different from a barbell row in that the weight rests on the floor between each rep.It is not in the air.It helps you be able to reset your stance, which protects your spine and lower back.If you bounce the weights off the floor, you will lose strength to lift the weight.In a controlled manner, take a second and complete each rep slowly.
Step 9: Don't change your form to cheat.
There are many ways to cheat your reps.If you want to build strength, go to a lower weight than you can do a heavier weight.With a Pendlay lift, you won't be able to lift as much as you can with a traditional barbell row.Lift your torso no more than 15 degrees.This makes you use your legs.Don't drop your chest to the barbell.You want to pull the weight up to your chest, not down to the barbell.Take care of your back and chest.Lift the weight off the ground without using your knees.
Step 10: Stick to low reps.
Pendlay rows are not intended to be done in high reps.To perfect your form, use a lower weight when you first start.Shoot for a weight you can do five of.A few times a week, do five sets of five reps.It doesn't matter which part of your workout you do.Trainers may recommend other combinations as well.The method is great for beginners.