Adarsh's Post

🔹 Pendlay Row on a High Surface — What It Means: Instead of pulling the barbell from the floor, you’re pulling it from an elevated surface like blocks, a rack, or stacked plates. ⸻ 🔸 Purpose of Using a High Surface: 1. Shorter range of motion – Less lower back strain. 2. Better for taller lifters – Easier setup. 3. Focus on upper back – Less hip/hamstring involvement. 4. Helps progressive overload – If you’re struggling with floor Pendlay rows, this lets you use heavier weights. ⸻ ✅ How to Perform It Properly: 1. Set the barbell on a raised platform (e.g. 3–6 inches off the ground). 2. Stand with feet shoulder-width apart, over the bar. 3. Hinge at your hips and grab the bar with an overhand grip. 4. Back straight, chest over the bar. 5. Pull explosively to your upper abs/lower chest. 6. Let the bar come to a dead stop on the surface after each rep. 7. Do not bounce or use momentum. ⸻ 🔸 Target Muscles: • Primary: Lats, traps, rhomboids • Secondary: Rear delts, biceps, spinal erectors ⸻ 🟡 When to Choose High-Surface Pendlay Rows: • You have mobility issues • You want more upper back isolation • You’re doing heavier sets with lower reps (e.g. 4–6 reps)

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This post was published on 06th June, 2025 by Adarsh on his Instagram handle "@aadiboss (Coach Adarsh Mishra | Personal trainer)". Adarsh has total 26.1K followers on Instagram and has a total of 514 post.This post has received 79 Likes which are lower than the average likes that Adarsh gets. Adarsh receives an average engagement rate of 0.73% per post on Instagram. This post has received 0 comments which are lower than the average comments that Adarsh gets. Overall the engagement rate for this post was lower than the average for the profile.