Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Underhand Barbell Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Want Ely to consider Underhand Barbell Row for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Stand with feet shoulder-width apart.
Grip barbell with underhand (supinated) grip.
Hinge at hips until torso is roughly 45 degrees.
Let barbell hang with arms fully extended.
Row the bar to your lower chest or upper abs.
Squeeze and lower with control.
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.
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.
Rounding the lower back during the row.
Changing your back position during the Underhand Barbell Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Using too much body momentum.
Bouncing or using momentum during the Underhand Barbell Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Grip too wide reducing bicep benefit.
An inconsistent grip during the Underhand Barbell Row can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Not maintaining consistent torso angle.
On an upper-body pulling movement like the Underhand Barbell Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters with good hip hinge mechanics.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Underhand Barbell Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Underhand Barbell Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Underhand Barbell Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Underhand Barbell Row is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.