- Target muscle: None; back in general. See synergists
- Synergists: Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Lower Pectoralis Major
- Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
- Mechanics: Compound
- Force: Pull
- Stand with a barbell in front of you, on the floor.
- With your knees slightly flexed, bend over at the hips and grasp the barbell with an underhand grip (palms facing upward). Your torso should be parallel with the floor.
- Keeping your back and neck neutral, exhale as you pull the barbell up to your lower abdomen.
- Hold for a count of two.
- Inhale as you reverse the motion and lower the barbell until it almost touches the floor.
- Repeat for the prescribed number or repetitions.
Comments and tips
- The barbell underhand-grip bent-over row is great for building your back (especially your latissimus dorsi) and elbow flexors, while strengthening your lower back, which has to support your whole upper body and the weight of the barbell.
- Your torso must be parallel with the floor throughout the exercise, and the line of pull must be perpendicular to your torso.
- Keep your back and neck neutral.
- Your grip should be shoulder-width apart and your elbows should be close to your body.
- Keep your body still throughout the exercise. Only your arms should move. Do not swing or use momentum to lift the barbell.
- See also the bent-over barbell row and the underhand Yates row.
Barbell underhand-grip bent-over row video
The demonstration of the barbell underhand-grip bent-over row in this video can be improved by keeping the torso parallel with the floor.