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.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
Related exercises to discover
Bent over barbell row from floor / barbell / pendlay row is a gym exercise that targets lower back and middle back / lats and also works biceps and upper back & lower traps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Inchworms / walkouts, back extensions / hyperextensions and cable squat rows / row squats. Browse our free illustrated exercise directory for more exercises.
👉 Want to use this exercise in a full workout? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
