Free Programs and Spreadsheets
By Heather Jacques
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The Pendlay row is a compound movement popularized by weightlifting coach Glenn Pendlay. It’s effective for increasing upper body strength, mass, and power. Not to be confused with the traditional barbell row, this variation is known for being more strict since the barbell returns to the floor after each repetition.
In this article we’ll detail the muscles the Pendlay row works, how to perform the movement with proper form, and some of its key benefits.
[Read more…] By Emma Lennon
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Do you want to build a stronger back, but aren’t sure which movements will be most effective? Pendlay rows and barbell rows both recruit the muscles of the posterior chain.
Pendlay rows and barbell rows have similarities, but also some important differences.
Which one is best for building muscle?
Which variation generates more power?
Which row should you include in your program to meet your needs?
We’ll go over the key features of the Pendlay row and the barbell row, and which one you should be using.
[Read more…] By Emma Lennon
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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
There’s a reason you can’t spell grow without ‘row.’ If you want to build a powerful, well-rounded back, you need to be doing rowing exercises. Pendlay rows are popular among powerlifting athletes and bodybuilders alike. They generate maximum power and strength in your back and lats.
But for some lifters, Pendlay rows are a source of frustration and discomfort. Pendlay rows are an advanced exercise requiring excellent hamstring mobility and strong spinal erectors. They can also be challenging to learn and require high technical skills to perform safely.
Fortunately, there are plenty of exercises that can serve the same purpose. Here is our list of the 9 best exercise alternatives to Pendlay rows for a bigger, stronger back.
[Read more…] By Kyle Risley
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In the pursuit of a stronger and more well-defined back, using compound exercises is crucial. These movements work multiple muscles at once, making them perfect for an effective (and efficient) workout.
Not only can this save you time in the gym, but it also means that your entire back is being worked by one or two exercises for a well-rounded physique.
Whether you’re a complete beginner or a pro at bulking up your muscles, everyone can benefit from our list of the 10 best compound back exercises.
[Read more…] By Kyle Risley
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Are you on the hunt for compound exercises that efficiently target your upper body muscles? You’re in the right place!
We’ve researched the most popular and effective compound upper body exercises to determine which ones are the most efficient for building strength and muscle mass.
We’ve assembled this list of the top ones so you can pick the exercises that best suit your needs.
You’ll find comprehensive details about the advantages of each exercise, how to execute them correctly, and how to program your workout routines.
[Read more…] By Emma Lennon
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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The barbell row is among the best exercises for increasing back strength. Here, we’ll explain how to perform a barbell row with perfect form. We’ll also detail the muscles worked by barbell rows and explain the main barbell row benefits.
[Read more…] By Emma Lennon
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Do you want to improve your posture and build a fuller, more muscular upper body? Your rear delts are crucial for well-rounded shoulders and a healthy spine and shoulders. Many popular shoulder exercises focus on the anterior (front) and medial (side) deltoid muscles. Read on to learn how to target underdeveloped rear delts for stronger, healthier, and more muscular shoulders.
Underdeveloped rear delts occur when the muscles on the back of your shoulders are smaller or weaker than other muscle groups in your upper body, like the front or side deltoids or the traps. Common reasons for underdeveloped rear delts include neglecting targeted posterior delt exercises, poor technique, and a weak mind-to-muscle connection with this small muscle group.
You can grow underdeveloped rear deltoids by increasing your weekly rear delt training volume, perfecting your technique, and moving through a full range of motion. You can also use advanced techniques like pauses and tempo work for added time under tension.
We’ll explore these methods for growing underdeveloped rear delts in more detail, so you can start building the boulder shoulders of your dreams.
[Read more…] By Emma Lennon
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If you’ve been lifting for a while, you’ve likely come across the famous push/pull-legs workout split. But what exactly do these terms mean? What is the purpose of pulling exercises? What are the best pull exercises you can do with just a barbell?
We’ll explain the function of pull exercises, how they work, and do a deep dive into the best pull exercises that use a barbell.
[Read more…] By Emma Lennon
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If you want a stronger back, better posture, and more spinal stability, rowing exercises are a necessity. Rows are a fantastic way to work your lats, rhomboids, and biceps. The seated cable row (or cable row for short) is the most common and popular rowing variation. It is beginner-friendly, and offers a variety of grips to target your upper back muscles from different angles.
Unfortunately, not everyone has access to a cable machine or a seated row station (even though the cable machine is a great machine for the back).
Whether you train from home, the cable station is always taken at your gym, or you want some new exercise options, here is our list of the best alternatives to cable rows.
[Read more…] By Heather Jacques
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As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure
The bent-over barbell row is among the best barbell pull exercises when it comes to building a strong, thick, and muscular back.
One of the major benefits of the bent-over row is that it trains nearly every muscle within the posterior chain, including the latissimus dorsi, rhomboids, teres minor, and major, trapezius, erectors, infraspinatus, hamstrings, and glutes. It also engages the biceps, forearms, and core.
With that said, the bent-over barbell row has several drawbacks that may lead you to search for an alternative. One of the main drawbacks of the barbell row is the stress it places on the lumbar spine (lower back). As you lift heavier, it becomes more difficult to perform the movement with proper form, which increases injury risk.
Furthermore, it’s a barbell movement, so if you don’t have access to a barbell, you’re out of luck. Lastly, for those that have a muscular/strength imbalance, bilateral exercise isn’t ideal.
Luckily there are plenty of barbell row alternatives you can do to build and strengthen your back. We’ve put together our definitive list of the top 10 bent-over row alternatives below! Keep reading to find out why each one was included, how to perform them, and some tips to get the most out of the exercise.
[Read more…]