Pendlay Row and Pull Up Questions...

[iron_worker]

Alright well here are a few questions I've been wanting to ask for a while. I didn't want to make 2 threads so here goes:

I'm struggling with P.Rows. They do not feel natural to me. I've dropped the weight and tried really focusing on form but I don't know the exact form to use so I'm confused. Do you want to pull the weight straight up with your shoulders directly above the bar? Or do you want to pull more towards your stomach? Seems to me, pulling it straight up to your chest is more back work and the other way is more bicep work. Using intuition I would say that the straight pull using back would be the better way but it feels unnatural to me to do this. Does anyone have any good reading on this pull or good slow videos that show it?


For pull ups...which way should your grip be and how wide? I have been doing them palms towards myself with hands about 12" apart or so but that may be a chin up? Is there a difference? Is a pull up wider grip with palms facing away from your body?

Thanks for all your help/time,

IronWorker

[Cradler]

On Pendlay Rows: As I understand it, the correct form is to explode basically straight upwards, usually hitting the bar at the lower part of the chest or so. And yeah, I definitely keep my shoulders directly over the bar, back flat, butt out, etc. It felt really unnatural to me to do it as well but it became more fluid over time, it just took some practice.

edit - nevermind, i guess i was wrong about the form on this one but i'll leave it up so people know what eric is talking about

You Tube

[Pitysister]

it takes some time to get used to the form...i struggled with it for awhile...

just remember to keep the arch in the lower back...

to get ready for them...i stand up straight...push my shoulders back...stick out my boobs...then bend over keeping legs straight until torso is parallel to the floor...then bend knees till i can reach the bar...really helps me to keep my arch....but it does look really gay. works though


for pullups i do palms away...hands a little more than shoulder width apart. seems to work the lats more for me...

[Eric3237]

OK, no one here but me sees the problem in that video?

Hands toward you (suppinated) is chin ups and hands away from you (pronated) is pullups. The width of the grip is self-choice on either. I usually focus on pullups like Pity but I do chin-ups also. You can do both. Chin ups will put your bi's in a more favorable postion. People posit slightly different back effects for the two but in the grand scheme of things I doublt highly it makes a huge difference. Variety is good in any case.

Most people can do more chin-ups because of more bi's being in there and chin ups are a very good bi developer (pullups too). But if you do a lot of chinups you back will grow just like if you do a lot of pullups. Unlike rows it's very difficult to not have some bi's in a pullup no matter what you do but either way, in the long run you get a strong back. Frankly chinup position is uncomfortable for my forearms, elbows, shoulders.... I use chin-ups to get more reps in. Although I've also done pullups and chins separately in the week because of the aforementioned bicep advantage.

I usually choose a neutral slightly wider than shoulder width grip. I've been known to do wider grip for laughs but if you do a lot of pullups wide grip is kinda hard on the elbow. A neutral grip lets you keep your arms tucked a bit more inwards and that is a little easier for the elbows...although if you get tendonitis you may find that using slightly different elbow postions will make a difference to get past it.

[MONSTAFACE]

i ddint knwo there was a difference in thoe type of rows. the pedley rows are the ones i always do. i just though the angle in which you kept your back was just preference

[HIThopper]

OK, no one here but me sees the problem in that video?

his head is looking too far down
Chest not up especially the last 2 reps

What else cos I wanna start doing rows but they shit me to tears doing them, they feel so awkward.

[ENORRIS]

Like eric said chinups(palms towards) hits more biceps, if you want to really hit your lats and back, do pull ups. Fairly wide grip head looking down and legs somewhat back... If you lean to far away with your shoulders(move your elbows forward) you over compensate with your bis'... Head down, bring your elbows straight down to your sides. Get the form down on pull ups and you'll be happy with the results.... One of the best back exercises.... IMO

[iron_worker]

I'm still pretty unclear about P.Rows... Whats wrong with that vid?

[Pitysister]

he moves his head alot....pretty sure starting a fixed point is a good idea...helps to keep everything quiet....usually if the head moves...something else is gonna move with it

[iron_worker]

Looks as if he's standing up about 6" as well.