pendlay row question. - JP Fitness Forums

karky · 07-26-2006, 01:09 PM

So ive been trying this pendlay row variation a coupple of times at the gym, cant seem to get it quite right yet. though i did some sets today and it looked pretty ok. Theres just this one thing, i dont really feel it in my upper back at all while im doing it, i dont feel the burn.
When i do another variation of rows; parallell, but keeping the shoulderblades retraced through the entire set. i really feel the burn in my upper back.

so my question is, does this mean that the last mentioned variation is what is best for me? Or is the "burn" you feel during the exersice irrelevant to how effective it really is?
and yes, on the pendlay rows i do retract my shoulder blades, i just dont keep them retracted during the entire set, as i understood from the description i read (which alc posted a link to in another thread here) your just suppose to retract them at the beginning of the movement, and then reset from the floor before each rep.

Alcoholiday · 07-26-2006, 05:09 PM

the burn is just lactic acid. it has no bearing on how effective an exercise is.

you need to focus on arching hard on rows as you pull. it'll fry your erectors. if you want upper back stuff, do seated db power cleans, face pulls, shrugs, etc. i never feel a row in my upper back.

karky · 07-26-2006, 05:39 PM

yeah what i want is basicly to develoup my upper back, middle traps, lower traps, stuff like that.
so the pendlay rows are mainly for your erectors, i just think i recal them saying "this will guaranteed get you a big upper back" or maybe it was just "back" in general..? Got any more suggestiones for upper back develoupment exersices which is could stick in my program instead of/in addition to the bendt over rows?

Matthew · 07-26-2006, 06:04 PM

Try regular bent over rows with narrow and wide grips, and seated rows with your palms facing eachother.

The only exercise that makes me feel my back work is the deadlift.

karky · 07-26-2006, 06:15 PM

i was thinking maybe pullups in addition to the BB rows? ive always like pullups.
and i always thought shrugs were just the upper traps, i dont know, maybe im mistaken but ive always seen the upper traps as more of a neck muscle than a back muscle.

Matthew · 07-26-2006, 06:34 PM

Pull ups will work your lats more than your traps, depending on how wide your grip is.

As far as I know shrugs are just your upper traps.

Matthew · 07-26-2006, 06:35 PM

I've always liked chin ups, and they'll hit your biceps hard too. Something you'll be missing by replacing the pendlay row.

karky · 07-26-2006, 06:38 PM

okay, maybe ill try some face pulls like alc suggested. I googled it and found a place where it said that you should do face pulls for higher reps (12-20) any truth in that? all the other stuff i do 3-6 reps.

Jason B · 07-26-2006, 08:04 PM

Pendalay rows are primarily for your erectors and lats. If you want upper back and traps, the exercises Alc recommended are great, I love face pulls. Other options I like for the upper back are BB rows at a 30-45 degree angle, squeezing your traps together at the top, deadlifts of course, shoulder width grip or wider high pulls, and drag row shrugs. I got drag row's from Jim at elitefts:

"It can be done with a trap bar, rickshaw or dumbbells.

Standing up, with your hands at your sides, palms facing your body (and thus thumbs forward), grab the implement of choice. Simply perform what can only be described as a half-hearted up row. You won't get too high. Your elbows stay close to your body. I did this exercise a few years back and completely forgot about it. You don't need a ton of weight to get the job done.

It's kind of a mix between an up row and a shrug, two of the most important mass builders for the Traps.

I do a couple of sets every workout supersetted with some neck work."

Alcoholiday · 07-26-2006, 09:29 PM

i like upper back work for reps. For heavy stuff i stick to shrugs of all varieties (dbs, barbell, farmer's walk implements), and rows. Pullaparts are also good if you have bands. I don't do pullups or chins.

A lot of ppl say that their backs grow better with higher reps. Face pulls for high reps are good. You can also do stuff like kelso shrugs which are good.

Rack pulls are also one of the best upper back exercises, that no one ever mentions.

karky · 07-27-2006, 04:06 AM

okay, i got 3 days a week fullbody, so i could do 3 of the exersices recommended, 1 each day at the gym, so i get some varity inn there too. i think ill keep the pendlay rows aswell, though not not the day i deadlift.