Strength Training · Bodybuilding
Underhand Barbell Row
The underhand barbell row is a bent-over pull with your palms facing forward. It trains your back and biceps while your trunk works to hold you steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Grasp a barbell on a hip-height rack with a shoulder-width underhand grip, palms facing forward.
- Lift the bar clear of the rack.
- Stand clear of the rack with your feet hip-width apart, the bar resting against your thighs.
- Hinge at your hips with slightly bent knees until your torso is about 30–45 degrees above horizontal.
- Pull the bar toward your lower abdomen.
- Lower the bar until your arms are straight.
Form cues
- Brace your belly before each pull.
- Keep your elbows near your sides.
- Keep your neck in line with your back.
Common mistakes
- Heaving your torso upwardReduce the weight so your torso angle stays fixed throughout the rep.
- Curling your wristsKeep your knuckles aligned with your forearms instead of bending your wrists toward you.
- Dropping the bar between repsTake about two seconds to lower the weight rather than letting it fall.
Safety
Heavy loads and fatigue can strain your lower back if you lose your bent-over position. Jerking the bar with an underhand grip can also strain the biceps tendon near your elbow.
- Start with a light bar to check that the grip feels comfortable.
- Increase weight gradually only after you can complete every rep without straining.
- End the set when you can no longer maintain your back position.
- Stop if you feel sharp pain in your wrist, elbow, or back.
If you have ongoing back, wrist, or elbow symptoms, use a pain-free supported row or seek guidance from a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Lifting Straps (optional)
- Weight Plate (optional)
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 2 min
Choose a weight that leaves about two good repetitions in reserve.