Everything you need to know about pendlay row


pendlay row

The Pendlay row is performed by holding a barbell across the chest. The athlete steps under the bar and grasps it with hands shoulder width apart, palms towards the body. From this position, athletes will lift the bar in an arching motion until the chest touches or comes close to touching it; this motion should be completed explosively. The athlete then lowers the weight slowly to just before starting position while making sure that there are no twists or rotations of the spine during movement.

Variations of pendlay row

A close up of a bunch of different pictures of a cat

There are many variations of the Pendlay row that can be used to target specific adaptations. Variations include the t-bar row, barbell row, single arm dumbbell row, cable rows, and others. Each variation will emphasize different muscles in the upper back so it is important for coaches and athletes to have an understanding of these muscles, and how each variation can be used to train them.

The muscles of the upper back are a group of about 15 muscles that attach from the spine to the shoulder blade and scapula. These muscles work together to move the shoulder joint which mostly involves bringing your arm backward or pulling it downwards. For this motion to be performed correctly and efficiently the upper back muscles must co-contract with other muscle groups to produce efficient movements.

One of the most important and commonly injured muscles in the back region is the Latissimus Dorsi (or lats). The lats are one of the largest and most powerful muscles in the human body and it attaches from the middle of your lower back, ribs, and the top of the pelvis through to the front of your upper arm bone.

The lats are involved in many movements including assisting with trunk flexion (bending forward), allowing you to do chin ups and pullups, shoulder extension (pulling your arm behind the body) along shoulder transverse flexion (bringing your arm across the body). However, when athletes and clients perform any Lat training they tend to overemphasiseoveremphasize shoulder transverse flexion and shoulder extension movements in their programs. It is important that these movements be included in a balanced training program but equally important to learn how you can control your lats through other planes of motion such as shoulder internal rotation and elbow extension to prevent future injuries.

The Rhomboids are the next most important muscles involved in protecting the shoulders. The larger muscles take all of the glory, but often it is these smaller ones that are ignored. They originate at the spine between your shoulder blades and insert on to upper back vertebrae. These muscles work as antagonists to the upper traps and as a result control scapular elevation and downward rotation.

The Rhomboids’ primary function is pulling your shoulder blades together, which can have an adverse effect on posture if not trained correctly. If you suffer from rounded shoulders then strengthening these muscles will be very beneficial for posture correction.

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