How to do a barbell underhand bent over row

Setup:

1. Stance: Stand with your feet hip-width apart and a slight bend in your knees.
2. Hinge: Bend forward at your hips until your torso is roughly at a 45-degree angle to the floor. Keep your back straight and core engaged.
3. Grip: Grasp the barbell slightly wider than shoulder-width with an overhand grip (palms facing down).

The Lift:

1. Initiate the Pull: Pull the barbell towards your belly button, keeping your elbows close to your body.
2. Squeeze your shoulder blades: At the top of the movement, focus on squeezing your shoulder blades together for maximum back engagement.
3. Controlled Descent: Slowly lower the barbell back to the starting position, maintaining tension in your back muscles.
4. Reset: Breathe, reset your core, and start the next repetition.

Tips:

• Pretend to pull your elbows back: Focus on this cue to engage your back muscles efficiently.
• Chest proud: Keep your chest lifted throughout the lift to prevent your back from rounding.
• Variations: Experiment with different grip widths and underhand grips to change the muscle emphasis.