I tried the search function, but I trust the opinions of you guys more than the people in the exercises and workout routines section.
I am currently doing Stronglifts (yes, the ripoff of Starting Strength) and the program calls for Pendlay rows.
I was doing great at first, but as the weights are getting heavier, I am noticing that my lower back feels some strain in it with each rep. Nothing bad, not pain per se, but just a little straining. I do not feel any pain or discomfort after lifting or the next day or anything like that.
1. If standard 45-degree bent over barbell rows would be a good alternative
2. If they are easier on the lower back (I would think yes)
3. How they compare for building mass - my #1 goal - my only goal.
4. Does the Pendlay row work any muscle in particular that would not be worked through a regular barbell row? I know some people say the Pendlay row hits the traps a bit more, but if I could do one or the other for building overall back mass, which do you personally recommend?
I know opinions will vary but I'm curious to see your opinions and experiences.
Thanks for all opinions!
Thread: Pendlay rows vs. barbell rows
02-29-2012, 01:02 PM #1
Pendlay rows vs. barbell rows
02-29-2012, 01:20 PM #2
02-29-2012, 01:23 PM #3
02-29-2012, 01:37 PM #4
- Join Date: Apr 2008
- Location: United Kingdom (Great Britain)
- Posts: 3,496
- Rep Power: 9107
I started off training 'serious' with SS and pendlay rows. Once I got to75% BW I started having issues. Try to swap in something that works for you.
SS or SL are great for beginners. But many people come to limitations quickly. It left my hammies, lower back and triceps massively lagging.
Try adding in posterior chain work (something 90% of new to intermediate lifters miss out) on dead lift day.
Swap your row type. Regular BB, Yates, tbar row etc
Once you stall on the new row and your back and hammies are stronger try pendlays again.
As a beginner I made progression quicker swapping exercises when I stalled. As an intermediate I make progression swapping rep schemes
Do what is best for youSaying Zyzz inspired you to lift is like saying Justin Bieber inspired you to sing
02-29-2012, 01:40 PM #5
- Join Date: Jan 2008
- Location: New Hampshire, United States
- Age: 29
- Posts: 7,584
- Rep Power: 15737
02-29-2012, 06:14 PM #6
02-29-2012, 06:39 PM #7
02-29-2012, 07:13 PM #8
02-29-2012, 08:04 PM #9
02-29-2012, 08:11 PM #10
- Join Date: Jul 2006
- Location: Kings Park, New York, United States
- Posts: 18,018
- Rep Power: 91921
1 arm db rows are my primary lat movement. i don't do bent over rows. my lower back gets hit hard enough from deads, so i couldnt do them on deads day. and by the time my second upper day comes along, i want to save my lower back for squats.
plus, nothing activates my lats like 1 arm db rows.Log: http://forum.bodybuilding.com/showthread.php?t=161354653&page=1
Meet 2: 410/230/425 07/12/14 RPS Heatwave 165.2lb Wilks:344.3
Meet 3: 420/225/430 11/15/14 RPS Insurexion 179.6 Wilks : 329.14
Meet 4: 430/245/465 07/11/15 RPS Heatwave 178.8 Wilks: 350.02
Meet 5: 445/245/490 03/19/16 RPS Dominion 181.2 Wilks: 359.36
Best Gym lifts:450/250/500
*Howard Stern Crew*
*Foot Fetish Crew*
02-29-2012, 08:12 PM #11
02-29-2012, 08:21 PM #12
02-29-2012, 08:29 PM #13
02-29-2012, 08:34 PM #14
02-29-2012, 08:37 PM #15
02-29-2012, 09:05 PM #16FKK - Elastic waisted jeans are fashionable too.
If you feel bench presses most in your spotter's biceps, you're doing it wrong
"Don't take diet advice from hippies" - Martin Berkhan
02-29-2012, 09:06 PM #17
02-29-2012, 09:16 PM #18The more that you read, the more things you'll know.
The more that you learn, the more places you'll go.
02-29-2012, 09:20 PM #19
02-29-2012, 09:30 PM #20
- Join Date: Sep 2010
- Location: Philadelphia, Pennsylvania, United States
- Age: 26
- Posts: 12,410
- Rep Power: 41747
02-29-2012, 09:30 PM #21
02-29-2012, 09:52 PM #22
02-29-2012, 09:55 PM #23
02-29-2012, 10:02 PM #24
02-29-2012, 10:09 PM #25
02-29-2012, 10:13 PM #26
02-29-2012, 10:16 PM #27
02-29-2012, 10:32 PM #28"Whoa, peanut-butter does look a lot like Cum." - Alan Aragon
IIFYMM- If it fits Your Macros and Micros.
5k+ Link (Please PM me if I forget)
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs
02-29-2012, 10:57 PM #29
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 40
- Posts: 19,618
- Rep Power: 0
If your goals are bodybuilding primarily Pendlays wouldn't be high on my priority list. Conventional barbell rows are a better mass builder. Leave Pendlays to the strength athletes.
Alan I dig your choice in music... first mentioning Phil Anselbro... and now Glenn Danzig (I've noted here a few times Danzig is my favorite band... would rep again but you are on spread).
02-29-2012, 11:06 PM #30
By Xplode26 in forum Workout ProgramsReplies: 21Last Post: 07-09-2016, 03:19 PM
By WW3MW3 in forum Teen BodybuildingReplies: 23Last Post: 08-27-2011, 05:51 PM
By Mesjac Pomsty in forum ExercisesReplies: 7Last Post: 01-03-2007, 08:38 AM