I don't really see any place for Pendlays in my lifting routine right now, or else I'd give them a shot as well. Maybe I'll try throwing them in during an extra workout session.
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So is 45 degree rows bad?
No. Just row heavy weight, your back will grow.Originally Posted by AmazingAJ
I prefer DY's 70 degrees. Try that sometime too. Go to MD's site and watch Kai Greene's training vid with him.
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I do them at 80-90 degrees. I would actually rank BB rows at this angle was an excellent core workout as well as back workout.
I do the Pendlays. Even with people who I see do them (which is not many in my gym), most don't perform them in an explosive manner, or deload the weight for each rep as in a deadlift. This is a good video showing this:
The beginning shows a regular row, the Pendlays start at about 2:30.
What I find most effective for really adding mass to you back and rear delts is this:Originally Posted by AmazingAJ
-get into a quarter squat
-bend over at 75 degree angle
-pinch your shoulder blades back and keep your chest and head up
-bring the weight up to touch your top abs
-squeeze and flex your back for a split second before releasing the weight in a controlled fashion.
Start with lighter weight and you will see your strength increase and your back muscles really begin to explode.
Hope this helps,
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I trained back today, the way i do it is one arm dumbbell rows on a slight incline and row to my waist for my lat recruitment, then do two arm bent over dumbbell rows at 90' degrees, focusing on thickness
its a slight lean but most importantly its a pull not a yank or a momemtum jerk. Bend knees arch back and tighten lower back