Back
Supinated Grip Bent Over Row
A powerful variation that optimizes lat recruitment and bicep engagement through an underhand grip.
How to perform.
Follow the sequence — setup is half the lift.
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.
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 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.
The primary movers do the work; the stabilizers keep the path honest.