Pendlay rows are lopsided. Anyone else have this problem?

[repoman0]

Hi All -

I recently noticed that when doing barbell bent over rows, my right elbow definitely goes up a couple inches higher than my left even though the bar stays parallel to the ground the whole time. It's hard to tell if my two arms make different angles to my body or what because I have to look forward in the mirror to see and obviously I should be looking at the ground as usual.

Anyone else "uneven" and know how to fix it? I tried for a while at the gym yesterday to figure out how to make myself even out but I couldn't.

I use the same width grip as I do for bench (the outsides of my hands are a couple inches inside the outer ring) and do sets of 5 at 150lbs. I'm not sure if starting with a lower weight again, 120 maybe, would help. Other than the elbow thing, my form looks good to me - I keep my back straight, weight on my heels the whole time, bar up to lower chest and back to the ground each rep with very minimal "jerking" the bar up from the floor with my legs and back to accelerate it.

 

[SociallyChallenged]

You're probably getting more shoulder extension on one side and more elbow flexion on the other. It results in the same amount of total excursion, but differing ROMs used. It's likely a strength issue in the elbow that doesn't get as high (or shoulder ROM issue). You can also do one-handed dumbbell rows to work on the affected side's strength. I always liked them better anyhow.

 

[repoman0]

Yeah, I spent a while at the gym today trying to figure it out. My left elbow stays closer to my body and my right is where I think it should be, a little further out. I think you're right about it being a strength issue, since just doing the motion with no weight or with just the bar I'm fine, but even with 95 pounds I turn lopsided. Then again maybe my muscle memory for the exercise with any weight applied is just screwed up.

I think I'm going to take your advice and do dumbbell rows on row days in addition to starting over on my barbell rows - 5 sets of 5, 45lbs + 10lbs a day. Even though1 they feel pretty good at 150lbs+ it drives me insane knowing they're however slightly uneven.

Thanks SC!