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Old 11-23-2009, 07:58 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Join Date: Apr 2008
Posts: 991

bent over rows are done with the bar hanging down and not touching the ground between reps. its pure back isolation.
Pendlay are a compound form of the row as you lift the weight from the floor each rep, starting off using hip extension to lift the weight off the floor then carry on the momentum using the lats, traps and rear delts.
check out a few vids on youtube to see the difference.
Doing SS i'd be doing pendlay rows to maximise the muscle groups used.
Do or do not, there is no try.
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