How does the supinated grip differ from the overhand grip?

The supinated or underhand grip places the biceps in a stronger mechanical position and allows for greater activation of the lower lats. It often permits heavier loading compared to the traditional overhand variation.

Is this exercise safe for individuals with lower back pain?

While effective, this move requires significant isometric core strength to protect the spine; beginners with back issues should consider chest-supported rows until their structural stability improves.

How low should I bend my torso?

Aim for an angle between 45 degrees and parallel to the floor; the lower your torso, the more you challenge your back muscles against gravity, provided you can maintain a flat back.

Supinated Grip Bent Over Row: Form and Benefits Guide

Master the supinated grip bent over row to build a thicker back and stronger biceps with our professional step-by-step coaching guide.

How to Perform

Stand with your feet shoulder-width apart and hold a barbell with an underhand, palms-up grip.
Hinge at the hips while keeping your back flat until your torso is roughly parallel to the floor.
Allow the barbell to hang directly beneath your shoulders with your arms fully extended and a slight bend in the knees.
Pull the barbell toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
Pause briefly at the top of the movement to maximize muscle contraction.
Lower the weight in a controlled manner back to the starting position without losing tension in your core.

Common Mistakes

Using momentum or swinging the torso to lift the weight
Rounding the lower back instead of maintaining a neutral spine
Pulling the bar too high toward the chest instead of the naval
Flaring the elbows out wide rather than keeping them close to the body

Muscles Worked

Primary movers

Lats

Stabilizers

Biceps
Rhomboids
Lower Trap
Erector Spinae

Related Guides

Lats · Back