A jacked back is the sign of someone who takes their fitness seriously. Great posture exudes confidence. Being powerful feels awesome.
The Pendlay Row will help you accomplish all three statements listed above!
The Pendlay Row and the Bent Row almost look like the same exact exercise but don't be fooled, there are some subtle but notable differences.
The Bent Row will have a slightly more upright torso and the bar remains elevated from the floor until your set is complete. Whereas, during the Pendlay Row, the torso is nearly parallel with the floor and with each rep the weight is returned to the ground.
"Ben, why are you telling me this?"
For starters, it's important to know the why. This will help you reach your goals faster and each rep becomes more effective when you do it intentionally.
The Pendlay Row is more effective for building power since you start each rep with no momentum and is more applicable to building a stronger deadlift.
The Bent Row is more effective for those looking for muscle hypertrophy i.e. build muscle mass.
Pendlay Rows = 5 sets of 3 to 5 reps
Bent Rows = 3 sets of 12 reps
If you train back 2 days per week, as you should, I would do pendlay rows in workout 1 and then bent rows in your 2nd back workout later that week!
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