Aka JS Rows. It's the same concept as a deadlift. Each rep starts with the barbell on the floor. Keeping your torso static, and without lifting your body up, you dynamically pull the bar into your upper abs area. What makes these hard is that there is zero cheating, unlike something like Yates rows, which I could easily do 345 +... So Pendlay rows has you LOW to the ground, keeping your upper body parallel to the floor, and deloading the weight fully on the deck..

Great posterior deltoid/traps exercise. I use a thick rope (the kind people use for triceps pressdowns). You set the pulley to just below eye level and try to pull the rope directly into your face while flairing out your elbows. Your palms are facing down while doing this whole movement, which will further enable you to keep your elbows completely outboard. I'll do a fast contraction into my face, then an elongated negative...

I'm currently at 405 x 1... Pretty soon I'm going to have to buy a benching shirt because it's better safe than sorry. Anything at or over 405 deserves a bench shirt hands down... For safety sake.

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