Are upright rows worth doing?

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Are upright rows worth doing? An upright row is an effective exercise to build strength in the shoulders and upper back. It’s a pull exercise, meaning you’ll be pulling the weight toward you and targeting your posterior chain, or the muscles on the backside of your body.

Do Pendlay rows build lats? The Pendlay Row is a barbell back exercise originally named after American weightlifting coach Glenn Pendlay. It is a rowing variation popular with strength athletes for its ability to develop the lats, upper and lower back muscles.

Are Pendlay rows good for athletes? In addition to his lifters’ success on the platform, he’s known for popularizing a strength-building exercise known as the Pendlay row — a barbell row performed from the floor to the stomach each rep. The movement has been used to build back strength and size in strength athletes and lifters of all levels.

Why are Pendlay rows so hard? Because the dead stop position means that you only use muscle to lift the load, your muscles are forced to work harder which means a lighter weight will be just as effective as lifting a heavy weight for the normal bent over row. Unlike the bent over row, you can’t rely on momentum to help you with the pendlay row.

Are upright rows worth doing? – Related Questions


What is Pendlay row good for?

Pendlay rows can increase your back strength.. By encouraging muscle hypertrophy throughout your upper back and lower back, the Pendlay row can help you build a stronger back. With proper form, Pendlay rows activate several back muscles, including your latissimus dorsi, trapezius, rhomboids, and spinal erectors.

Should I go heavy on Pendlay rows?

Since the Pendlay row is meant to improve strength and explosive power, you can use heavier weights than you would on a barbell row. Use a weight heavy enough that you can only do 5-8 repetitions per set, but light enough that you can maintain strict form.

Are Pendlay rows better than bent over rows?

When comparing the form for each of the exercises, Pendlay rows actually require significantly more power, range of motion, and full-body strength than regular bent-over rows and you’re less likely to cheat. All in all, you get more bang for your buck when you add Pendlay rows to your routine.

Is Pendlay row bad for back?

The pendlay row is not the best exercise for building muscle in the back. Unlike other back exercises, the forceful pull of the pendlay row does not provide as much overload in the muscles of the back.

Are rows better than deadlifts?

They both work the back (rear delts), but the conventional deadlift works the entire posterior chain. It’s a compound, closed chain exercise. Whereas the bench row is better at isolating the rear delts, traps, and biceps.

Do Pendlay rows work biceps?

The Pendlay row is a true compound exercise, as it secondarily works muscles throughout your body such as the biceps, forearms, abs, glutes, legs, traps, and deltoids.

Do Pendlay rows build traps?

Furthermore, the muscle strength you get from Pendlay rows helps you do other full-body exercises. With strong lats, traps, rhomboids, deltoids, and erector spinae strengthened by the Pendlay row, other compound exercises can be a breeze.

What can I do instead of Pendlay row?

The 11 best Pendlay row alternatives are:

  • Banded Rows.
  • Dead Stop Dumbbell Rows.
  • Dead Stop Chest Supported Rows.
  • Dead Stop T-Bar Rows.
  • Deadlifts.
  • Banded Deadlifts.
  • Rack Pulls.
  • Clean Pulls.

Who invented the Pendlay row?

1) Pendlay Rows. ”Pendlay Rows” get their name from the coach who invented them, Glenn Pendlay. There are differences between a Pendlay Row and a traditional barbell row that body builders typically perform and according to the coach that popularised the variation, they are much more effective.

What muscles does the Pendlay row target?

The Pendlay Row is a barbell back exercise originally named after American weightlifting coach Glenn Pendlay. It is a rowing variation popular with strength athletes for its ability to develop the lats, upper and lower back muscles.

Which is better T bar row or barbell row?

When you are looking to add some thickness and depth to your upper back the T-Bar row is probably your best option between the two. The close grip and reduced ROM give your upper back more emphasis. But if you’re looking to build your V-taper and core strength, then opt for the barbell row.

Do Pendlay rows build muscle?

Pendlay Row Reps and Sets. Since you’ll generate maximum force on each rep — pulling from a dead stop every time will do that — it’s also a great option when you want to build muscle and boost muscular endurance.

What muscle groups do Pendlay rows work?

The Pendlay row primarily works muscles in the upper and mid-back, including the rhomboids and lats. The latissimus dorsi originates in the mid and lower back. These muscles connect your upper arms to your torso.

Do Pendlay rows work lower back?

The Pendlay Row is a barbell back exercise originally named after American weightlifting coach Glenn Pendlay. It is a rowing variation popular with strength athletes for its ability to develop the lats, upper and lower back muscles.

How much is a good Pendlay row?

The average Pendlay Row weight for a male lifter is 91 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Pendlay Row? Male beginners should aim to lift 47 kg (1RM) which is still impressive compared to the general population.

Do rows carry over to deadlift?

Better yet, the strength you gain from rowing a heavy barbell in a hinged position carries over to the strength movements you love to do (squats, deadlifts, and other rows). You’ll also take your core and grip strength up a notch or three (but more on that below).

Which barbell row is best?

Key Takeaways. The bent-over row is one of the single best exercises for building a wide, thick, defined back and strong, defined arms. The conventional bent-over barbell row is the most popular kind of bent-over row, but the dumbbell bent-over row, Yates row, and standing T-bar bent-over are worthy alternatives.

Why is it called a Pendlay row?

The Pendlay Row was originally named after American weightlifting Coach Glenn Pendlay. This row variation will forever go down in strength sports history with Pendlay’s name on it, but Pendlay’s done much for the sport of weightlifting than having an exercise named after him.

Is barbell row good for hypertrophy?

The barbell row and dumbbell row are both great for muscular hypertrophy since you’ll be able to do a lot of volume with each, so it’s best to do both for a big back. Just make sure you’re doing enough volume with each movement.

Do powerlifters row?

Rows are an important exercise in powerlifting as an accessory to help in building on strength and maintaining balance in our exercise volume for joint health. Barbell rows and pendlay rows are some of the more common row variations you’ll see programmed for powerlifters.

Why rows are better than pull ups?

The main difference is that the chin-up does a pretty good job of stimulating growth in our abs and obliques, as shown above, whereas rows do a better job of stimulating our spinal erectors, glutes, and hamstrings, as shown below: Muscles worked by the barbell row.

Do deadlifts thicken your back?

Deadlifts work a number of different muscles, including the back, lower back and legs, and they’re highly effective in creating a strong, thick physique.

Can pull ups replace deadlifts?

Those are not comparable or interchangeable exercises. The deadlift is primarily a hip extension movement. The pull-up is primarily shoulder extension. One cannot replace the other anymore than you could replace OHP with a squat.

Can rows replace chin ups?

Try Bent-Over Rows. Lat pulldowns are the best substitute for chinups — not only do they work the same muscle groups, but they also work them in the same plane.

Are rows worth it?

The barbell row is a fundamental exercise that will pack serious meat onto your back — and it does more than that, too. It also helps bulletproof your shoulders, building the back muscle needed to prevent your shoulders from rolling forward when you stand up, a common issue for lifters who bench press often.

What weight should I start with Pendlay row?

Entire Community

Strength LevelWeight
Beginner55 lb
Novice81 lb
Intermediate114 lb
Advanced152 lb

What muscles do gorilla rows work?

Like other bent-over row variations, the gorilla row builds strength through the middle and upper back, lats, and shoulders while also enhancing scapular mobility, plus thoracic and abdominal stability.

How wide should a Pendlay row Grip be?

What exercise can replace bent over rows?

T-Bar Row. While the lifter may not have to support their own body like other variations, the T-bar row is a barbell row alternative that takes all other aspects of the bent over row position out of the equation, solely focusing on back strength.

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Matthew Johnson