It's named after a famous powerlifter, Glenn Pendlay.

This exercise is a type of bent-over row, but you keep your back very straight.

This straight back helps you use your back muscles more effectively.

Doing Pendlay Rows makes your upper body stronger.

It also helps improve your balance and posture.

This exercise is really good for athletes and anyone who wants a strong back.

It helps you lift heavier weights and get a well-defined back.

The Pendlay Row focuses on using your back muscles correctly, unlike some other row variations where you might use your arms more.

Because you lift the weight from the floor each time, it also works your legs and core muscles a little bit.

Stronger Back Muscles: This exercise works many back muscles, making your back stronger overall. This includes the muscles along your spine, your shoulder blades, and the large muscles on the sides of your back. A stronger back helps you lift heavier things and improves your overall fitness.

Better Posture: Because it strengthens your back muscles, the Pendlay Row helps you stand and sit straighter. Good posture is important for avoiding back pain and looking your best.

Stronger Core: Your core muscles (stomach and lower back) are used a lot during this exercise. A strong core helps you stay balanced and prevents injuries.

More Power: The Pendlay Row helps you build explosive strength. This means you can move quickly and powerfully, which is useful for many sports and activities.

How to Do It Safely and Effectively: To get the most benefit and avoid injury, it's important to learn the correct technique. Watch videos and ask a trainer for help if needed.

Find Your Stance: Stand with your feet about as far apart as your hips. Bend your knees and hips, like you're about to sit in a chair. Keep your back straight.

Grab the Bar: Hold the barbell with a grip slightly wider than your shoulders. Your hands should be facing down.

Lower Down: Bend at your hips until your upper body is almost parallel to the ground. Imagine a straight line from your head to your knees. Your back should be flat, and your stomach muscles should be tight.

The Lift: Pull the barbell up towards your belly button. Keep your elbows tucked in close to your body. Breathe in as you lift.

Controlled Lowering: Slowly lower the barbell back to the floor. Keep your back straight and your core engaged. Breathe out as you lower.

Repeat the Motion: Do the lift and lower as many times as you planned. Always focus on keeping your back straight and your movement smooth.

Important Tip: Go slow and steady! This helps you work your muscles better and prevents injuries. Don't rush the movement.

Barbell Underhand Bent-Over Row: This row uses an underhand grip, which means your palms face you. This makes your biceps work harder, and it also targets the lower back muscles (lats). It's good for building stronger biceps and a better grip.

Weighted Inverted Row: This exercise uses your body weight (and sometimes extra weight) to pull yourself up. You'll be lying under a bar and pulling towards it. It's great for your back, shoulders, and arms, and it also helps strengthen your core (your stomach muscles). It's also a good way to get ready for pull-ups.

Lever Bent-Over Row with V-Bar: This is a machine exercise. A V-bar lets you change your hand position, which means you can work different parts of your back muscles. It's really good for your lats (the large muscles in your back), traps (the muscles in your upper back and neck), and rhomboids (muscles between your shoulder blades). This exercise helps build upper body strength and improves posture.

These exercises all work your back muscles, but they do it in slightly different ways. Trying different exercises keeps your workouts interesting and helps you build strength more effectively.

• Barbell Underhand Bent-Over Row: This row uses a grip where your palms face you. This makes your biceps work harder and also targets the lower part of your back muscles (lats). It's good for building bigger muscles and getting stronger overall.

• Barbell Incline Row: You do this row while leaning back on an incline bench. This focuses more on the upper part of your back muscles, which is important for good posture and having a stronger upper body.

• Barbell Upright Row: This row is done standing up, bringing the bar straight up towards your chin. It mainly works your shoulders and the upper back muscles, helping you have stronger and more defined shoulders.

Adding these different rows to your workouts lets you work your back and upper body in more ways, making your workouts more complete and effective. Try them all and see which ones you like best!

Keep Your Back Straight: A rounded back puts stress on your spine, increasing your risk of injury. Imagine a straight line from your head to your hips throughout the entire exercise. This helps protect your lower back and makes the row more effective.

Control the Weight: Avoid swinging the barbell or using momentum to lift it. Focus on using your back muscles to pull the weight up. Slow and controlled movements are key for building strength and preventing injury. Think of pulling the weight up with your back muscles, not jerking it.

Find the Right Grip: A grip that's too wide or too narrow can limit how well the exercise works and might even make it harder to do correctly. Experiment to find a grip that feels comfortable and allows you to use your back muscles effectively. A good starting point is slightly wider than shoulder-width apart.

It's effective because it works many back muscles at once, leading to significant strength gains.

Proper form is key to avoid injuries and get the most out of each repetition. This includes keeping your back straight, pulling the bar to your lower chest, and controlling the weight throughout the movement.

Start with a weight you can comfortably lift with good form. It's better to use less weight and do the exercise correctly than to use too much weight and risk injury or poor technique.

Focus on the feeling of your back muscles working. You should feel a squeeze in your back as you pull the bar upwards.

Gradually increase the weight as you get stronger. Listen to your body and don't push yourself too hard, especially when starting out.

Consistent practice is important for seeing results. Aim for regular workouts to build strength and muscle.

The Pendlay Row helps improve posture by strengthening the muscles that support your spine.

Before starting any new exercise routine, it's a good idea to talk to a doctor or physical therapist, especially if you have any health concerns.