Scan to open on your phonegymvim.app/exercises/underhand-barbell-row

Underhand Barbell Row 8s · no sound

Underhand Barbell Row

Bent-over barbell row taken with an underhand grip, which tucks the elbows and favors the lats.

Primary muscle
Lats
Equipment
Barbell
Difficulty
Intermediate
Movement
Pull
Share

How to do it

  1. Load a barbell and stand with your feet about shoulder width behind it.
  2. Push your hips back with soft knees and hinge until your torso is near 45 degrees.
  3. Take an underhand grip slightly wider than your shoulders and set a flat back.
  4. Pull the bar to your lower ribs with the elbows tracking close to your sides.
  5. Squeeze your shoulder blades together at the top without standing up.
  6. Lower the bar to straight arms under control and repeat.

Common mistakes

  • Rounding the lower back to reach the bar, which concentrates load on the lumbar spine.
  • Rising out of the hinge on each rep, which turns the row into a partial deadlift.
  • Curling the bar up with the arms, which leaves the lats and mid-back underloaded.
  • Jerking the weight with hip drive, which replaces back tension with momentum.

Muscles worked

Primary
Lats
Secondary
AbsBicepsTraps

Same movement, other equipment

Chin Ups Intermediate Chin Ups Lats Bodyweight Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell Kettlebell Gorilla Row Intermediate Kettlebell Gorilla Row Lats Kettlebell Kettlebell Renegade Rows Intermediate Kettlebell Renegade Rows Lats Kettlebell

Similar exercises

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Bent Over Row - Overhand Intermediate Barbell Bent Over Row - Overhand Lats Barbell Barbell Landmine Row Beginner Barbell Landmine Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Bent Over One-Arm Long Bar Row Intermediate Bent Over One-Arm Long Bar Row Lats Barbell

Good to know

What muscles does the Underhand Barbell Row work?
Mainly the lats. It also works the abs, biceps and traps.
What equipment do you need for the Underhand Barbell Row?
It uses a barbell. Without it, the Chin Ups and the Dumbbell Pullover train the same muscles the same way.
Is the Underhand Barbell Row good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod