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One Way On The Pendulum 3-Way Row

The Pendulum 3-Way Row has three distinct handles for training, yet the machine allows for other techniques.  The underhand grip is for the latissimus dorsi and lower trapezius. The overhand grip isolates the posterior deltoid.  The neutral grip is for the latissimus and rhomboids. The 3-Way has also been constructed for training one arm at a time, range limiting motions, performing drop sets and is ideal for ‘Kelso’ shrugs.

Row Machine

Pendulum Equipment

Row Machine

The above neutral grip with palms facing one another, is the most common and popular grip when doing rows.  If the athlete prioritizes the overhand and underhand grips, suddenly growth and size rise beyond expectation. The Pendulum 3-Way Row is a great way to Get Strong. 


Getting Ahead of Extension

The tricep brachii is a single muscular unit with three distinct heads: the medial, the lateral and long heads. It functions as a powerful extensor of the upper extremity. Each head has a different fatigue rate and each head becomes...

Livonia Franklin High School
2024 CSCCa

A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System