Aesthetics & Athletics | Pendlay Row

This month I'm starting a new series of blogs and videos which will focus on techniques for improving strength and power and shape muscle. I'm excited to share my favorite exercises and hybrid exercises I’ve developed over the years. I'll focus on form, tempo and stances or grips, as these are all key in targeting specific muscles.

The first exercise I want to share is the Pendlay row. It’s great for developing power and building impressive lats. As with any exercise, begin with only the bar or a lighter EZ bar in order to feel the range of motion. Start with your feet shoulder-width apart and keep your knees slightly bent. With your back flat and shoulders square, pick up the bar with an overhand grip. Ideally your hands will be slightly wider than shoulder-width apart. Start the exercise with your back parallel to the ground - a similar position to a bent over row. Using your lats and some hip power, explosively pull the bar to your chest while keeping your elbows close to your body. Lower the bar, focusing on using your lats through the negative.

I love this exercise because it helps me develop explosive power in my upper body and I can lift more weight than in a bent over row. This helps me build strength as I control the eccentric/negative portion of the rep. Controlling and focusing on the negative portion of the rep also helps to shape the back. During heavy, explosive exercises I usually do fewer reps (3-6) but more sets (4-6). This is a good exercise to try in the beginning of your workout when you're "fresh”.

In addition to customizing my exercises, I utilize PEAK ATP to help me get stronger while maintaining my level of leanness! I constantly notice big improvements in exercises just like the Pendlay row.

Check out the corresponding video for a demonstration and more tips! Thank you for reading! Until next time, train hard, y'all!

-Erin Stern