# Pendlay Row <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/axoeDmW0oAY" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Shoulder Extension (Lats, Triceps (Long Head)) - Transverse Shoulder Abduction (Posterior Deltoids) - Scapular Retraction (Mid-traps) - Isometric Lumbar Extension (Spinal Erectors) ## Rep Range - Moderate weights, 8-12 reps - 1x bodyweight is a good high-end goal. ## Technique - Conventional deadlift stance. - Grab the bar by pushing your hips back, shins stay vertical. - Double overhand grip, slightly wider than shoulder-width. - APT, keep spine neutral. - Start each rep with scapulae slightly protracted - Initiate movement by pulling shoulder blades together, arms travel back at a 45-65° angle. - Bar should touch lower sternum - Finish the concentric by squeezing shoulder blades at the top ## Errors - Going too heavy - Using too much leg or hip drive ## Alternative: Helms Row - Rest upper chest on the top end of an incline bench - Use dumbbells - 12-15 reps - Good if you can't help but using hip drive