Exercise Guide
How to do barbell underhand bent over row
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
By flipping your grip to underhand (palms facing up), you change the entire dynamic of the classic row. This position allows you to keep your elbows closer to your body, which shifts the focus toward the lower lats and significantly increases the involvement of your biceps.
Often associated with bodybuilding legend Dorian Yates, this variation usually allows for slightly heavier loading and a more upright torso (around 45 degrees). It’s a fantastic 'meat and potatoes' movement for anyone looking to build a wide, thick back and strong arms simultaneously.
Why Use It
- Greater bicep activation compared to the overhand grip.
- Better recruitment of the lower lat fibers.
- Allows for heavier loading due to the mechanical advantage of the supinated grip.
When to Use It
This is a primary pulling movement. Use it early in your back or upper-body workouts when you have the most energy to maintain a stable hinge.
Instructions for Proper Form
Setup
- The Grip: Hold the barbell with an underhand grip (palms facing up), shoulder-width apart.
- The Hinge: Bend your knees slightly and hinge at the hips. Your torso should be at about a 45-degree angle to the floor.
- The Start: Let the bar hang at arm's length. Look at a spot on the floor about 3 feet in front of you to keep your neck neutral.
Execution
- The Pull: Drive your elbows back and up, pulling the bar toward your belly button.
- The Squeeze: At the top of the move, pinch your shoulder blades together and imagine trying to touch your elbows behind your back.
- The Descent: Lower the bar slowly and under control until your arms are fully straight. Feel the stretch in your lats.
Pro Tip: Think of your hands as 'hooks.' Don't squeeze the bar too hard; focus on pulling from the elbows to maximize back engagement.
Common Mistakes
- Standing Too Upright: If you're too vertical, this becomes a shrug. Keep that 45-degree hinge!
- Using Momentum: If you have to 'bounce' your knees to get the weight up, it's too heavy. Lower the load and stay strict.
- Rounding the Back: This is a recipe for injury. Keep your chest out and your spine 'long.'
Mistakes by Level
Beginner
- Pulling the bar to the chest instead of the belly button.
- Losing the hinge and standing up during the set.
Intermediate
- Not getting a full stretch at the bottom.
- Excessive bicep involvement (curling the weight).
Advanced
- Losing core bracing as fatigue sets in.
- Short-changing the range of motion at the top.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Horizontal Pull
Body Position
Standing
Load Style
Bilateral
Muscles Worked
Primary
- Lats
- Biceps
- Middle-traps
Secondary
- Rhomboids
- Rear-delts
- Erector-spinae
Stabilizers
- Core
- Hamstrings
- Forearms
Setup Requirements
- Grip the bar with palms facing up, roughly shoulder-width apart.
- Hinge at the hips until your torso is at a 45 to 60-degree angle.
- Keep your back flat and your core braced tight.
Form Checklist
- Is your back staying flat throughout the set?
- Are your elbows tucked close to your ribs?
- Are you pulling with your back, not just 'curling' with your arms?
- Is your torso staying still (no 'bouncing')?
Range of Motion
Start with arms fully extended. Pull the bar toward your lower stomach/belly button, then lower it back to the start under control.
Breathing Pattern
Exhale as you pull the bar toward your body. Inhale as you slowly lower it back down.
Tempo Guidance
Pull explosively, hold the squeeze at the top for a second, and lower for a 2-second count.
Caution Notes
- The underhand grip puts more stress on the bicep tendons. Avoid 'jerking' the weight at the bottom to prevent injury.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Building back thickness and width.
- Increasing bicep strength and size.
- Improving posture by strengthening the mid-back.
Goal Tags
Rep Ranges
- 6-10 reps for strength and size.
- 10-15 reps for muscle endurance and 'pump'.
Set Guidance
3-4 sets of 8-10 reps.
Rest Guidance
90-120 seconds between sets.
Frequency
1-2 times per week.
Pairings
- Pair with a chest press for an antagonistic superset.
- Follow with Face Pulls to target the rear delts and traps.
Audience Notes
- A great variation for those who struggle to 'feel' their lats working during overhand rows.
Substitution Targets
- Barbell Overhand Row
- Dumbbell Row
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Chest-Supported Row
Taking the lower back out of the equation allows you to focus purely on the pulling muscles.
Best for: Lifters with lower back issues.
Progressions
Pendlay Row
Starting every rep from the floor builds incredible explosive power.
Best for: Advanced strength athletes.
FAQ
Common Questions
Is the underhand grip dangerous for the biceps?
It is safe as long as you don't use momentum or 'jerk' the weight. If you have a history of bicep tendon issues, start light and focus on control.
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.