Underhand Barbell Row
Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
Underhand Barbell Row
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Underhand barbell rows use a supinated grip, increasing bicep involvement and often allowing a more upright torso than overhand versions. The grip lets you pull the bar higher on your torso. Dorian Yates popularized this variation.
When to use it
Use for bicep emphasis and lower lat targeting.
Who it's for
Intermediate lifters with good hip hinge mechanics.
Grip the bar with palms facing away from you at shoulder width. You can stay more upright than standard bent-over rows—about 45 degrees. Row to your lower chest or upper abs with elbows staying close.
Underhand Barbell Row — targeted muscles
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How do you perform the Underhand Barbell Row?
- 1
Stand with feet shoulder-width apart.
- 2
Grip barbell with underhand (supinated) grip.
- 3
Hinge at hips until torso is roughly 45 degrees.
- 4
Let barbell hang with arms fully extended.
- 5
Row the bar to your lower chest or upper abs.
- 6
Squeeze and lower with control.
What are the best tips for the Underhand Barbell Row?
Underhand grip increases bicep involvement.
Allows you to row to a higher position on torso.
Great for targeting lower lats specifically.
Keep elbows closer to body than overhand rows.
When to Use the Underhand Barbell Row
Use underhand rows when you want more bicep involvement or when fully bent-over positions bother your lower back. The more upright posture reduces spinal load. Good alternative to Yates rows.
Common Underhand Barbell Row mistakes
Rounding the lower back during the row.
A compromised back position during the Underhand Barbell Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Using too much body momentum.
Bouncing or using momentum during the Underhand Barbell Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Grip too wide reducing bicep benefit.
A poor grip during the Underhand Barbell Row limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Not maintaining consistent torso angle.
On pulling movements like the Underhand Barbell Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Underhand Barbell Row — who it's best for
Intermediate lifters with good hip hinge mechanics.
How to Program the Underhand Barbell Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps. Rest 90 seconds.
What are good alternatives to the Underhand Barbell Row?
Other Variations
- Yates Row
- Underhand Pendlay Row
Frequently Asked Questions About the Underhand Barbell Row
The Underhand Barbell Row primarily targets the Latissimus dorsi, Biceps, making it an effective exercise for back development. Secondary muscles worked during the Underhand Barbell Row include Rhomboids, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core, Erector spinae.
The Underhand Barbell Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters with good hip hinge mechanics. Focus on proper technique and consider starting with easier variations.
For the Underhand Barbell Row, the recommended approach depends on your goals. 3-4 sets of 8-10 reps. Rest 90 seconds. For strength, use 5-6 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Underhand Barbell Row typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Underhand Barbell Row include: Yates Row, Barbell Row. These exercises target similar muscle groups as the Underhand Barbell Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep back flat throughout the movement.
- Avoid excessive torso swing.