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Pendlay Row
Pendlay row
Video
Execution (step by step)
1
Bar rests on the ground. Stand with feet shoulder-width apart, torso horizontal.
2
Grip the bar slightly wider than shoulder-width, overhand grip.
3
Pull the bar explosively to the bottom of your chest -- elbows wide.
4
Lower the bar completely back to the ground on every repetition.
5
Torso stays horizontal throughout the entire set -- no body swinging.
6
The full stop on the ground ensures pure strength without elastic rebound.
Muscles
Primary
latissimus dorsirhomboidstrapezius
Supporting
rear deltoidbiceps
Programming
| Strength | 4-5 sets x 3-6 reps |
| Hypertrophy | 3-4 sets x 6-10 reps |
| Endurance | 3 sets x 12-15 reps |
Alternatives
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