I’ve been doing a lot of Pendlay rows (named for Glenn Pendlay) lately and it has helped considerably with my pulling strength and my back musculature. If you’ve ever done the traditional barbell row, a Pendlay row might feel unusual to start with. Here’s the tutorial:
The reason I now prefer Pendlays to barbell rows is that it is a more explosive movement. Why do I care about that? Because it’s fun for me. That’s all, although I’m sure you can find plenty of studies proving or disproving that fast, controlled lifting is better or worse when it comes to building muscle.
If you’ve never tried Pendlay rows and you want something new to play around with, see how they treat you. The above video is the best tutorial I’ve seen.