Replacing Pendlay rows

Training Q&A [Moderated]
1

Hello Jordan, Austin,

I’m looking for a good replacement for the Pendlay rows in your templates.
I’ve tried them in many programs in the past, I’ve tried them in a few of your templates, they just don’t work for me.
I can’t make any progress on them and the biggest effect I get from them is painful elbows (inside, bicep tendons?). It’s the same effect every time they are incorporated in my training.
It can be technique, but I honestly don’t care for them anymore.
So, I’m looking for a good replacement.
What I noticed from previous training programs is that with a neutral grip or narrow grip I get better results and my elbows stay healthy.
I’m considering following option:

  • db row
  • V-bar row
  • chin-up
  • narrow grip pull-up
    Is there any variant you prefer over any other?

I noticed that back training helps quite a bit with squats and DL. So I would like to keep some sort of rows in my training. But not Pendlay rows.

Training goals: powerlifting

Any advise is welcome.

2

I would first recommend narrow-grip pull-ups or chin-ups (doesn’t matter that much which you pick between the two) if you can complete them for the programmed repetitions and meet the programmed RPE goal, as well as have a belt to overload this movement over time as you get stronger. V-bar rows and dumbbell rows would be my second and third recommendations, respectively.

2 Likes
3

Hello Alex,thanks for the reply.
I can use a power-band for assistance for longer sets of pull/chin-ups.
I also have a belt for loading when I get better at them. :slight_smile:

I’ll keep the V-bar rows for GPP work then.