I prefer the Pendlay row - it uses your upper back muscles very effectively, and is more satisfying than a bent-over row, IMO. It's also kind of fun to have at least one explosive move in the workouts. Makes you feel very powerful! Your legs and glutes have to work to, keeping you steady and in the right position. I found the video and breakdown of the Pendlay row on the Stronglifts site to be very helpful.

That was a good video.

My back was hurting yesterday after these, and I'm maxing out on this before any of the other moves. Is that normal?

I need to be careful with this one!

That was a good video.

My back was hurting yesterday after these, and I'm maxing out on this before any of the other moves. Is that normal?

I need to be careful with this one!

Focus on building core strength, and deload until your back is caught up and no longer hurts. I take my rows up by 2.5 lbs per week and that's it, because my core and upper body are so weak. They're highly effective though. But, they are an upper body row, and so you can realistically expect to increase them like you would bench presses and overheads, rather than like you would squats or deadlifts.

Also, Pendlays are supposed to be a quick, explosive pull, so stabilization of your lower body and core is paramount so you don't strain a muscle or disk or whatever as you go a-yanking. They're an Olympic row, not a body building row, and as such they're geared towards training both strength and power.

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