Back Exercise Guide
Pendlay Row
Target Muscle
Back
Equipment Needed
Standard Gym Equipment
Difficulty
Beginner
Step-by-Step Execution Instructions for Pendlay Row
- 1. Setup & Grip: Approach Pendlay Row with proper torso alignment and grasp handles or bar with a secure grip.
- 2. Brace & Scapular Retraction: Retract your shoulder blades and brace your abdominal wall tightly.
- 3. Pulling Phase: Drive your elbows backward toward your torso to execute Pendlay Row, bringing the resistance close to your torso.
- 4. Controlled Eccentric Stretch: Slowly extend arms to stretch lats and upper back muscles before repeating.
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
Anatomical Muscle Hub
Back Muscle Hub Guide
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Targeted Workout Split
Back Specialization Workout
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Alternative Exercise
Dumbbell Pullover
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