Bent Over Barbell Row from Floor / Barbell / Pendlay Row
- Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder-width apart and your knees slightly bent.
- Bend forward at your waist and grip the barbell with an overhand grip.
- Keep your back straight and nearly parallel to the floor.
- Keep your head and neck straight. This is the start position.
- Without moving your torso, exhale and lift the barbell up towards you from the floor.
- Keep your elbows close to your body and use your forearms to support the weight.
- At the top of the movement, hold for a count of one and squeeze your back muscles.
- Return the barbell back to the floor as the start position, inhaling as you do so.
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Related exercises to discover
Bent over barbell row from floor / barbell / pendlay row is a gym work out exercise that targets lower back and middle back / lats and also involves biceps and upper back & lower traps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Rack pulls, foam roller lower back stretch and barbell / box / block cleans are related exercise that target the same muscle groups as bent over barbell row from floor / barbell / pendlay row. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Coach or trainer? Turn these exercises into illustrated workout plans your clients will love – and share as printable PDFs or online. Free to use!
Curious about yoga? Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
