Underhand Barbell Row: How-to, Tips & More
The Underhand Barbell Row is a intermediate compound exercise for your lats. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your upper back, biceps and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Upper back
Secondary
Biceps
Secondary
Lower back
Secondary
How to do the Underhand Barbell Row
- Hold the bar with an underhand grip, shoulder width.
- Hinge forward with a flat back until your torso is at about 45 degrees.
- Row the bar to your belly button, elbows close to your sides.
- Lower it with control.
Underhand Barbell Row tips
- Keep your torso still. Do not stand up to finish the rep.
Sets and reps
Most lifters do well with 5 to 10 reps per set, and 5 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell
Type
Compound
Underhand Barbell Row alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Underhand Barbell Row work?
The Underhand Barbell Row mainly works your lats, with help from your upper back, biceps and lower back.
How many sets and reps should I do?
A good starting point is 5 to 10 reps per set, and many lifters get the best results between 5 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Underhand Barbell Row good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Underhand Barbell Row?
You need barbell.
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