Most people spend a lot of time focusing on pressing movements that hit the anterior (front) side of the body. However, they often neglect the posterior (back) side of the body which can lead to imbalance and weakness, neither of which is good. Pendlay rows are an excellent exercise to remedy this issue.
As Mike Beiter demonstrates in the video below, Pendlay rows are essentially the exact opposite of the bench press. By allowing the weights to come to a dead stop on the floor, one can really “fire” and engage the lats to pull the bar up. This also helps ensure proper form (although if you start jerking/swinging you can still make these ugly).
Give this exercise a try on your back day or as an accessory exercise after your bench workout.
For information on personal training or coaching, email: Mike@nutrisportFPT.com
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