Back · Barbell
Barbell Underhand Bent Over Row
The barbell underhand bent over row is a compound pulling exercise that builds back thickness with an emphasis on the lower lats and biceps. It suits intermediate to advanced lifters and fits best near the beginning of a dedicated back or pull workout.
How to do it
- Stand with feet shoulder-width apart, holding the barbell with an underhand (supinated) grip.
- Bend at the hips and knees, keeping your back straight and torso at about 45 degrees.
- Let the barbell hang at arm's length.
- Pull the barbell up towards your lower abdomen, keeping elbows close to your body.
- Squeeze your back muscles at the top.
- Lower with control.
Common mistakes
- Rounding your lower back during the pull, which places excessive shear stress on the lumbar spine.
- Flaring your elbows out wide, shifting tension away from the lats and straining your shoulders.
- Using torso momentum to heave the weight up, which robs the target muscles of tension and risks back injury.
- Pulling the bar too high toward your chest, leading to unwanted upper-trap dominance and awkward wrist angles.
Tips
- Pull the barbell toward your lower abdomen while driving your elbows straight back along your ribcage.
- Keep your neck aligned with your spine by focusing your gaze on the floor a few feet ahead.
- Squeeze your shoulder blades together at the top of each repetition before lowering the weight under full control.
Sets and reps
For muscle growth, complete 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. For strength development, aim for 4 to 5 sets of 5 to 8 reps using heavier loads with 2 to 3 minutes of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What is the advantage of using an underhand grip instead of an overhand grip?
An underhand grip keeps your elbows tighter to your torso, increasing the stretch and recruitment of the lower lats and engaging the biceps more directly.
Is the underhand bent over row safe for the lower back?
It is safe when maintaining a neutral spine and bracing your core, but you should stop immediately and see a specialist if sharp lower back pain occurs.
