What is the difference between overhand and underhand rows?

Underhand rows increase bicep activation and typically allow for a tighter tuck of the elbows, which emphasizes the lower lats. Overhand rows usually target the upper back, rhomboids, and rear deltoids more effectively.

How high should I pull the bar?

Aim to pull the bar toward your belly button or lower ribcage. Pulling too high toward the chest can cause the shoulders to shrug and reduce lat engagement.

Is this exercise safe for the lower back?

Yes, provided you maintain a neutral spine and do not round your back. If you feel strain, reduce the weight and ensure your core is braced to support your lumbar spine.

Underhand Barbell Row Guide: Build Stronger Lats

Learn the correct form for the underhand barbell row to target your lats and improve back thickness with our expert instructions.

How to Perform

Stand with your feet shoulder-width apart and grip the barbell with your palms facing forward in an underhand position.
Hinge at your hips while keeping your back flat until your torso is roughly 45 degrees to the floor.
Let the barbell hang at arm's length directly below your shoulders with your knees slightly bent.
Drive your elbows back and pull the bar toward your lower ribcage or upper abdomen.
Squeeze your shoulder blades together at the top of the movement for one second.
Slowly lower the barbell back to the starting position while maintaining a neutral spine throughout the descent.

Common Mistakes

Using momentum or swinging the torso to lift the weight
Rounding the lower back instead of maintaining a hinge
Pulling with the wrists instead of driving through the elbows
Standing too upright which shifts the focus to the upper traps

Muscles Worked

Primary movers

Lats

Stabilizers

Rhomboids
Biceps
Rear Deltoids
Erector Spinae

Related Guides

Lats · Back