Underhand Barbell Row
- Intermediate
- Barbell
The underhand barbell row is a hinged row with the palms turned up. The supinated grip keeps the elbows close to the ribs, so the shoulders extend rather than pulling out wide, and the lats take more of the load than they do in a flared overhand row. The middle and lower trapezius and rhomboids still work through scapular retraction, the biceps assist more than in a pronated row, and the trunk holds the hinge: free bent-over rowing was measured as the highest lumbar spine load of the common rowing variations.
How to do the Underhand Barbell Row
- Load a barbell and stand with your feet about shoulder width behind it.
- Push your hips back with soft knees and hinge until your torso is near 45 degrees.
- Take an underhand grip slightly wider than your shoulders and set a flat back.
- Pull the bar to your lower ribs with the elbows tracking close to your sides.
- Squeeze your shoulder blades together at the top without standing up.
- Lower the bar to straight arms under control and repeat.
Muscles worked
- Primary:
- Back
- Secondary:
- Traps, Biceps, and Core
Why train it
- Underhand grip keeps the elbows in and biases the lats.
- Trains a full hinged row pattern with heavy loadable equipment.
- Builds the trunk and hip position control that free rowing demands.
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.
Frequently asked questions
What muscles does the Underhand Barbell Row work?
The Underhand Barbell Row trains the back as the main target. Expect the traps, biceps, and core to take some of the load as well.
What equipment do I need for the Underhand Barbell Row?
Only a barbell. Nothing beyond that is required to run the movement the way it is described above.
Is the Underhand Barbell Row suitable for beginners?
With some training behind you. The Underhand Barbell Row is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.
Can I do the Underhand Barbell Row at home?
Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.
How many sets and reps of the Underhand Barbell Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Underhand Barbell Row?
Chin Ups, Kettlebell Gorilla Row, and Smith Machine Bent-Over Row train the same primary muscles as the Underhand Barbell Row. Pick whichever one matches the equipment in front of you.