Underhand Barbell Row

Muscle Groups Involved

Mid Back/Mid Traps - Primary
Lower Trapezius - Primary
Erectors - Primary
Biceps - Primary

Highlights

Think of your hands as just hooks and you are pulling from your elbow as if a string was attached pulling them to the ceiling.
Pinch your shoulder blades back on the way up and let them stretch forwards on the way down.
Brace your core the entire time and do not round your back.

Description

The Underhand Barbell Row is a version of the barbell row where you can add more weight due to the stronger grip position. This exercise is a great all around back builder that focuses primarily on the lats and muscles in the middle of your back. To perform the Underhand Barbell Row start in a standing position with the barbell in your hands, palms facing away from your body. With braced abdominals, flex at your hips until your torso is approximately 45 degrees to the floor. Start the movement by shrugging your shoulders down and back while bringing the bar to your torso. Keep pulling until your elbows extend behind your torso and the bar touches the lower ribs about an inch or two above your navel. Pause briefly and squeeze your back muscles. Return the bar to the starting position under control and repeat.

Common Mistakes

Do not use momentum or round your back during the exercise. Do not flex or

Do not use momentum or round your back during the exercise. Do not flex or extend your wrists. Keep a neutral wrist position throughout the movement. Do not arch your back to meet your belly to the bar. Be sure to use a lot of shoulder blade movement instead of locking them in place.

Pro Tips

Once you set your grip, imagine that your hands are hooks holding the bar.

Once you set your grip, imagine that your hands are hooks holding the bar. Think about pushing your elbows behind your back more than thinking that you are trying to pull the bar to your belly. This will take the emphasis off of your biceps and put it onto the muscles of your back.

Purpose

The Underhand Barbell Row is especially good at targeting the fibers of the

The Underhand Barbell Row is especially good at targeting the fibers of the lower latissimus dorsi and building thickness in your paraspinal erectors.

Form

Use a broomstick or dowel to check if you are keeping a neutral spine while

Use a broomstick or dowel to check if you are keeping a neutral spine while flexing at the hip. You can also use a mirror. The bar should be making contact with your torso anywhere from one inch below or above your belly button.

Additional Names

Supinated Row, Underhand Grip Barbell Row