How to Increase Your Pendlay Row Weight: Tips and Techniques

The Pendlay row is a strength-building exercise that targets the muscles of the upper back, including the lats, rhomboids, and traps.

 Here's how to perform the Pendlay row:

Start by standing with your feet shoulder-width apart, your knees slightly bent, and your back straight.

Hold a barbell with an overhand grip, with your hands slightly wider than shoulder-width apart.

Hinge forward at the hips, keeping your back straight, until the barbell is just above the ground.

Engage your back muscles and pull the barbell up towards your chest, keeping your elbows close to your body and your shoulders down and back.

Pause briefly at the top of the movement, then lower the barbell back down to the ground with control.

Repeat for the desired number of repetitions.

Some tips to keep in mind when performing the Pendlay row include:

Keep your core engaged throughout the movement to maintain good posture and stability.

Choose a weight that challenges you, but that you can control throughout the movement.

Focus on pulling the barbell up towards your chest with your back muscles, rather than using momentum to swing the weight up.

Breathe out as you pull the barbell up and breathe in as you lower it back down.

Overall, the Pendlay row is a great exercise for building strength and size in the upper back, and can be a valuable addition to any strength training routine.