Barbell Underhand Bent-Over Row

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and the barbell positioned over your mid-foot.
2. Grasp the bar with an underhand (supinated) grip, hands placed at shoulder-width.
3. Deadlift the bar to a standing position, then hinge at the hips until your torso is at a 45-degree angle to the floor.
4. Maintain a slight bend in the knees and keep your back flat with your core braced and chest up.

How to do it

1. Exhale as you pull the barbell toward your lower abdomen by driving your elbows back and up.
2. Squeeze your shoulder blades together at the top of the movement for a brief pause.
3. Inhale as you slowly lower the bar back to the starting position, fully extending your arms without losing tension in your back.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second hold, 2 seconds up) to ensure muscle engagement.

Form checklist

• Keep your spine neutral and avoid rounding your lower back or hunching your shoulders.
• Ensure your elbows stay tucked close to your ribcage rather than flaring out.
• Pull the bar toward your belly button, not your chest, to maximize lat activation.
• Keep your head in a neutral position by looking at a spot on the floor 3-5 feet in front of you.

Pro tips

• Focus on 'pulling through the elbows' rather than pulling with your hands to better isolate the back muscles.
• Initiate the movement by retracting your shoulder blades before your arms begin to bend.
• Keep your weight centered over your mid-foot to maintain balance and prevent the bar from drifting too far forward.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Perform the eccentric (lowering) phase over 4 seconds to maximize muscle fiber breakdown.

Frequently asked

What muscles does the barbell underhand bent-over row work?

The barbell underhand bent-over row primarily targets the lats and trapezius, and also works the biceps, deltoids, forearms, pectorals, and rotator cuff as secondary muscles.

What equipment do you need for the barbell underhand bent-over row?

The barbell underhand bent-over row uses barbell.

Is the barbell underhand bent-over row good for beginners?

The barbell underhand bent-over row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius