Back
Barbell Row (Underhand)
A powerful compound movement focusing on lower lat development and bicep engagement through a supinated grip.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.