# @elitefts on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DV_9hQUifr-
- **Gondola URL:** https://gondola.cc/posts/60316755-elitefts-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/4c81da5a90.jpg
- **Posted:** 2026-03-17T20:43:41.000+00:00
- **Account Owner:** elitefts (@eliteftsofficial) — https://gondola.cc/eliteftsofficial

## Caption

The Pendlay Row can build upper back size, reinforce posture, improve bracing, and carry over to your deadlift when it’s programmed with intent.

Main takeaways:

adjust the setup to your build

reset and brace every rep

use Kelso shrugs for upper-back development

use cheat rows strategically for power

progress rows like a true strength movement

What variation do you use most: strict Pendlay, cheat row, or chest-supported row? 👇

Watch a full tutorial on the elitefts YouTube > 3 Pendlay Row Variations for Maximum Deadlift Carryover 

Or read an article breakdown at https://elitefts.com/blogs/motivation/beyond-the-barbell-row-5-game-changing-lessons-from-the-pendlay-row
#elitefts #pendlayrow #powerlifting #strengthtraining #deadlift

## Stats

- **Views:** 0
- **Likes:** 1,135
- **Shares:** 0
- **Comments:** 16

## Tags

pendlayrow, elitefts, strengthtraining, powerlifting, deadlift

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