Underhand Barbell Row
Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Underhand Barbell Row targets your back through a pulling movement pattern. Use for bicep emphasis and lower lat targeting.
Everything You Need to Know About the Underhand Barbell Row
The Underhand Barbell Row is a intermediate difficulty exercise that targets your Latissimus dorsi and Biceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for bicep emphasis and lower lat targeting. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters with good hip hinge mechanics. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Underhand Barbell Row — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Underhand Barbell Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat throughout the movement.
- Avoid excessive torso swing.