Hinge at the hips and pull a barbell toward your abdomen using an underhand grip, emphasizing the upper and mid-back muscles in a horizontal rowing motion.
How to do the Underhand Barbell Row#
- Stand with feet about hip-width and hold the bar with a supinated (underhand) grip at roughly shoulder width.
- Hinge forward from the hips with a slight knee bend, keeping your spine neutral and core engaged.
- Drive your elbows back and pull the bar toward your stomach, keeping the bar close to your body.
- Pause and squeeze your shoulder blades together at the top while exhaling.
- Lower the bar slowly under control to the starting position while inhaling.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Traps (Trapezius), Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Rounding the lower back instead of maintaining a neutral spine.
- Using torso momentum or jerking to lift the bar.
- Allowing the elbows to flare wide rather than pulling them back.
- Letting the bar drift away from the body on the ascent.
