Exercise Profile

• Type: Compound pulling exercise with barbell

• Equipment: Barbell

• Purpose: Builds back thickness and strength with additional bicep engagement, promoting muscle balance and upper body power

Target Muscle Group

• Primary: Latissimus dorsi (especially lower lats), biceps brachii

• Secondary: Rhomboids, trapezius, posterior deltoids

• Stabilizers: Core muscles, erector spinae for posture

Overview

Using an underhand grip, palms facing up, on the barbell alters elbow positioning, keeping them tucked closer to the torso. This positioning increases involvement of the biceps and lower lats, while slightly reducing upper trapezius and rear delt participation compared to the overhand grip. It promotes a strong, thick back and increased pulling strength. The torso is bent forward at roughly a 45-degree angle, and the movement involves pulling the barbell up from knees to waist level with controlled form.

Instructions

1. Stand with feet shoulder-width apart. Grip the bar with hands shoulder-width apart with underhand (supinated) grip.

2. Slightly bend knees and hinge at the hips, lowering torso to about 45 degrees while keeping back flat and core engaged.

3. Let the barbell hang just below knees with arms extended.

4. Pull the barbell towards your waist, driving elbows back close to your sides.

5. Squeeze the lats and biceps at the top, holding briefly.

6. Slowly lower the bar under control to starting position, maintaining tension.

7. Perform 8–12 reps with steady tempo.

Tips

• Maintain a neutral spine throughout; avoid rounding the back.

• Lead with elbows to maximize lat and bicep engagement.

• Adjust grip width to shoulder-width for comfort and effectiveness.

• Keep wrists straight and elbows tucked to avoid shoulder strain.

• Avoid excessive torso movement or swinging; use controlled form.

• Incorporate this grip variation to target lower lats and balance muscle development.

Avoid How to Perform

• Do not round the lower or upper back during the lift.

• Avoid lifting the bar too high or to the chest/neck level; aim for waist level.

• Don’t use momentum; keep controlled motion.

• Avoid flaring elbows wide, which shifts emphasis away from lats.

• Prevent overextension or hyperextension at the hips.

The Barbell Underhand Bent-over Row is a valuable exercise for enhancing back thickness, strengthening the lats and biceps, and balancing upper body development when performed with good technique and controlled movement.