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Underhand Barbell Row
The Underhand Barbell Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
How to do it
- Load a barbell on the floor and stand with your feet hip-width under the bar.
- Grip the bar palms up, hands just outside shoulder width, and lift it to your thighs.
- Hinge at the hips until your torso is about 45 degrees to the floor, knees soft and back flat.
- Pull the bar to your lower stomach, driving the elbows back close to your sides.
- Squeeze the shoulder blades together for a moment at the top.
- Lower the bar under control until the arms are straight, keeping the torso still.
Tips
- Think of pulling the elbows to your back pockets so the lats and mid back do the work.
- Keep your wrists straight and the bar in your palms, not your fingertips.
- Brace your core before each rep so the torso angle stays the same.
Common mistakes
- Standing up more with every rep until it becomes a shrug.
- Jerking the bar up with the hips instead of pulling with the back.
- Curling the weight with the biceps while the elbows stay in front of the body.
Muscles worked by the Underhand Barbell Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Elbows tucked with an underhand grip bias the lower lats and biceps. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Underhand Barbell Row alternatives
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Similar exercises
Frequently asked questions
What muscles does the Underhand Barbell Row work?
Mainly the lats (upper), mid traps, rhomboids and lats (lower). The biceps (short head), biceps (long head) and brachialis assist.
Is the Underhand Barbell Row good for beginners?
The Underhand Barbell Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Underhand Barbell Row?
For example the Supinated Barbell Row, Smith Machine Bent Over Row (Underhand) and Two Arm Dumbbell Row. They train mostly the same muscles, some with different equipment.
How do you make the Underhand Barbell Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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