Bent Over Row (Pendlay)

[somedude999]

Is this one of those exercises that benefit from heavier weights and a bit of body English? Or is it better to limit the weight and stay strict?

[Anthony21]

Is this one of those exercises that benefit from heavier weights and a bit of body English? Or is it better to limit the weight and stay strict?

With the weight getting heavier you're going to have a little body english. As long as it's not excessive you'll be fine.

[NorthStrong]

Here's how I see the whole row semantic thing...

Pendlay Row = Barbell Row
Barbell Row =/= Bent Over Row

Pendlay rows (hereby called barbell rows because that is what they are, they got the name Pendlay from a video of him explaining it IIRC) are simply rows where you start with the bar on the floor (not elevated) each rep with a back angle parallel to the floor. You row it to your abdomen, and lower it, without changing your back angle too severely.

Bent Over Rows are when you row a barbell when in a bent over (30-45 degree ish) position, pulling it to your waist.

To answer OP's question: Heaviest weight with strictest form possible for 5-10. It's assistance, no rowing competitions unless you're in a boat in which case you won't be rowing barbells.

[baxtej44]

some people see better results with strict rows. some people see better results with "cheat" rows. choose one... run it for at least a couple months, try the other for a couple months and see what you like better. i like strict rows better so i can feel a better contraction on my lats

[RearDeltoids]

whats the best type of row for the upper back? (rhomboids/reardelts)

[baxtej44]

whats the best type of row for the upper back? (rhomboids/reardelts)

whatever variation of bb row you want is a good all around back builder. face pulls will put on size and protect shoulders alot. you don't have a lot of options.

[tom11]

whats the best type of row for the upper back? (rhomboids/reardelts)

Strong username to post correlation. Facepulls are very good man, I don't like any variation of barbell row as they allow cheating and put too much strain on my lower back. Chinups/pulldowns + facepulls and your back workout is covered. You could add a hammer strength chest row if your gym has it (veeery good machine) or some seated cable rows (or dumbbell rows). Finish with high rep band pull aparts. Free weight rows stress too much the low back for no reason and that IMO makes them suck.

[GinjaNinja85]

Strong username to post correlation. Facepulls are very good man, I don't like any variation of barbell row as they allow cheating and put too much strain on my lower back. Chinups/pulldowns + facepulls and your back workout is covered. You could add a hammer strength chest row if your gym has it (veeery good machine) or some seated cable rows (or dumbbell rows). Finish with high rep band pull aparts. Free weight rows stress too much the low back for no reason and that IMO makes them suck.

Nah, a proper horizontal row movement helps all the competition lifts, particularly bench for me. If you're talking body building, your in the wrong section mate.

[somedude999]

I'll play around with each (strict/not so strict) and see where each takes me.

If my lower back is stressed by rowing then it will get stronger. I fail to see how this is a negative.

[runtocatch]

I'll play around with each (strict/not so strict) and see where each takes me.

If my lower back is stressed by rowing then it will get stronger. I fail to see how this is a negative.

Thats cuz you've obviously never truely had a stressed lower back. There comes a point when squatting and deadlifting pretty much kill you therefore any other strain than them alone will leave you dang near unable to talk a walk with your sweetheart. And who would want that? HAHA!

[tom11]

Nah, a proper horizontal row movement helps all the competition lifts, particularly bench for me. If you're talking body building, your in the wrong section mate.

Nah I'm not talking about bodybuilding. If they work for you fine, but me and many people find hammer rows or dumbbell rows better because we avoid uneccessary low back straining. Different exercises for different people, if it works for you then who I'm to say anything?

[Retardo-pex]

Here's how I see the whole row semantic thing...

Pendlay Row = Barbell Row
Barbell Row =/= Bent Over Row

Pendlay rows (hereby called barbell rows because that is what they are, they got the name Pendlay from a video of him explaining it IIRC) are simply rows where you start with the bar on the floor (not elevated) each rep with a back angle parallel to the floor. You row it to your abdomen, and lower it, without changing your back angle too severely.

Bent Over Rows are when you row a barbell when in a bent over (30-45 degree ish) position, pulling it to your waist.

To answer OP's question: Heaviest weight with strictest form possible for 5-10. It's assistance, no rowing competitions unless you're in a boat in which case you won't be rowing barbells.

Well a Pendlay row is very different from a standard row hence the difference in names. A barbell row does not require a dead stop regardless of torso angle. For instance you can do a barbell row where your torso is 90 degrees to the floor and it is not a Pendlay row.

Basically the biggest difference is not how upright or non upright your torso is, its the fact that the weight is reset into a dead stop each rep, like a deadlift.

[GinjaNinja85]

Nah I'm not talking about bodybuilding. If they work for you fine, but me and many people find hammer rows or dumbbell rows better because we avoid uneccessary low back straining. Different exercises for different people, if it works for you then who I'm to say anything?

I was referring to the chin ups, pulldowns and face pulls completing a back workout. A heavy row comes before ALL of that IMO. But if you do other rows then I say whatever works for you man.

[somedude999]

Thats cuz you've obviously never truely had a stressed lower back. There comes a point when squatting and deadlifting pretty much kill you therefore any other strain than them alone will leave you dang near unable to talk a walk with your sweetheart. And who would want that? HAHA!

Yeah... my squat/deadlift are nowhere near that point yet.

Someday...

[runtocatch]

Yeah... my squat/deadlift are nowhere near that point yet.

Someday...

It also depends on how big you are. Really big guys have a helluva a time recovering compared to the smaller lifters. I dont know why but its true. Maybe not in all instances but overall it will hold up.

Edited to say I dont think your squat and dead even have to be that big to have a fatigued lower back. I just think there are a million factors that could make it happen and for whateve reason you might have to toss the rows out that day or that week or month or whatever. Im a huge fan of them but they dont always have to be there. When you can row though heck ya row. Some people just chose to neve do them.