Shrugged Collective

How to Build a Steel Spine and Massive Back using Pendlay Rows — TechniqueWOD 153 w/ Doug Larson

Strong backs make strong people.

Spinal erectors, lats, traps, rhomboids, delts, rotator cuff as well as glutes and hamstrings… Pendlay Rows build them all giving you a phenomenal amount of functional strength and stability plus a silverback gorilla physique.

I like them more than regular bent rows, since I get a little extra range of motion. I can easily use cluster sets and a little bit of leg drive gives me the ability to use slightly heavier weights with more tension during the eccentric potentially leading to more muscular growth and increases in strength.

Great movement for 5 sets of 5 reps. If you’re a weightlifter then you definitely need to add this movement to an upcoming training block.


-Doug (@douglaselarson)

Doug Larson

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