Pendlay Row

O.P.H

Is this a good back exercise?

http://www.youtube.com/watch?v=44LJqZX5aIY&feature=related

I would like to incorporate it into my back routine

Is it pointless doing this aswell as my regurlar barbell row(below)

http://www.youtube.com/watch?v=4WlrqFKJCEY

Are they basiclly the same thing?

Hanley

Pendlay Row > Barbell Row in my opinion

That being said, and I know I made this mistake myself, a row from the floor =/= a Pendlay Row.

Bill Roberts posted this on t-nation a while ago, and says it came directly from the horses mouth;



Pendlay's own words, edited only to shorten:

Start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back.

You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows.

This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls. You always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak.

The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast. I have trained many people who could do this exercise with 350 or more lbs.

I myself have done reps with 425, Ed Coan, who also knows how to do them properly, has done reps with over 500lbs without his back ever coming above parallel with the ground.

Look at an anatomy chart. If the scapula and upper-arms are held in a constant position, shortening of the lats WILL result in arching of the middle and upper back. I AM NOT saying that the lats are primarily responsible for upper back flexion. What I am saying is that they can assist in this.

I also HAVE done EMG work on various different rowing techniques. And there is not doubt that rows performed as I describe them will activate the lats more completely than done any other way I have ever seen.

itsallaboutheL

So you were doing em wrong Hanley.... mahaa

O.P.H

Cheers for that.

But can I do both the pendlay row and reverse barbell row in a back session or am i just working the exact same areas.

Was thinking of this as a routine (everything 3 sets of 5 to 7 reps)
- pendlay
- reverse grip barbell row
- deadlift
- pull up grip pull downs
- chin up grip pull downs(or straight arm pull downs)

itsallaboutheL

O.P.H wrote: »

Cheers for that.

But can I do both the pendlay row and reverse barbell row in a back session or am i just working the exact same areas.

Was thinking of this as a routine (everything 3 sets of 5 to 7 reps)
- pendlay
- reverse grip barbell row
- deadlift
- pull up grip pull downs
- chin up grip pull downs(or straight arm pull downs)

Thats my back workout!!!