Pendlay Rows:
Proper Rowing Form Tips

Pendlay rows, also called bent over rows or barbell rows, are a fundamental back exercise. Use these tips to ensure proper form that produces fast results.

Tips for Pendlay Rows. When you do the exercise improperly, you are putting yourself at risk for injury and limiting the benefits of this barbell row exercise. Be sure to look at the full guide to the bent over row in addition to reading the tips below.

• Never Skip Warming Up. Without the proper warm up, your muscles are not ready for what is coming. When you start out cold, then you decrease the amount of flexibility you have. This is especially a problem for Pendlay rows, which is very difficult to do properly if you have any flexibility issues.
• Always Use Proper Technique. When you use the proper technique, you reap the most benefits. However, using the wrong technique could lead you to have a number of problems. In addition, you could put yourself at risk for serious injuries.
• No Knee Flexion or Hip Extension During the Lift. Yes, getting into the starting position does require you to bend your knees and extend your hips outwards. However, you should not use any further knee or hip extension during the lifting or lowering portion of the lift. Otherwise, you are cheating by giving yourself an unfair mechanical advantage that lessens the effectiveness of the exercise.
• Limit Momentum. Virtually all of the power you use to move the barbell should come from the upper back, shoulders, and arms. Doing this (and following the advice in the previous bullet point) will ensure proper execution of the technique.
• Get a Second Opinion. If you are unsure whether the form you are using is correct, then you should seek out a second opinion.
• Be Perceptive. When you start to feel that you are doing too much, then you are. Always listen to your body and never go beyond what it can endure. Of course, this does not mean you shouldn't push yourself or that you should be lazy. Just be smart.

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