Barbell Row (Underhand)

The lower lat builder — emphasizes lower lats and biceps with supinated grip for maximum thickness

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⚡ Quick Reference

Aspect	Details
Pattern	Horizontal Pull
Primary Muscles	Lats, Biceps, Rhomboids
Secondary Muscles	Rear Delts, Traps, Erector Spinae
Equipment	Barbell, Weight Plates
Difficulty	⭐⭐ Intermediate
Priority	🟡 Important

Movement Summary

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🎯 Setup

Starting Position

1. Bar position: Bar on floor or loaded in rack at knee height
2. Stance: Feet hip to shoulder-width apart, slight bend in knees
3. Hip hinge: Push hips back, torso 45-60° from horizontal
   • Typically more upright than overhand rows
   • 60° is common (Yates row style)
4. Grip: Underhand (supinated), shoulder-width apart
   • Palms facing up
   • Wrists neutral, not flexed
5. Back position: Neutral spine, chest up, shoulders down
6. Head position: Neutral, eyes looking forward/slightly down
7. Create tension: Engage lats and biceps before first rep

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 20kg/45lb Olympic bar	Can start with empty bar
Plates	Standard weight plates	Typically slightly heavier than overhand variation
Lifting straps	Optional for high reps	Can help focus on lats vs grip
Wrist wraps	Optional	If wrist discomfort occurs

Setup Cue

"Palms up, elbows close, pull to your belly button — think lower lats and biceps"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating stable bent-over position with underhand grip

1. Load bar with appropriate weight
2. Stand with feet hip-width, slight knee bend
3. Hip hinge to 45-60° torso angle (more upright than overhand)
4. Grip bar underhand, shoulder-width
5. Big breath, brace core, engage lats
6. Arms hanging straight, bar below shoulders

Tempo: Take your time — proper grip position is key

Feel: Core tight, hamstrings loaded, biceps engaged, lats ready

⬆️ Pull Phase

What's happening: Pulling bar to lower abdomen with elbows close

1. Pull bar up toward lower abdomen/belly button
2. Keep elbows relatively close to body (not flared)
3. Drive elbows back and slightly down
4. Torso angle stays constant — don't stand up
5. Breathing: Exhale during pull or hold breath

Tempo: 1-2 seconds (controlled pull)

Feel: Lower lats contracting hard, biceps working, shoulder blades squeezing

Critical: Pull to lower abdomen — lower than overhand rows. This maximizes lower lat activation.

🔝 Squeeze

What's happening: Peak contraction at lower abdomen

1. Bar touches lower abdomen (belly button area)
2. Shoulder blades squeezed together
3. Elbows pulled back past torso
4. Hold for 1 second
5. Squeeze lower lats and biceps HARD

Common error here: Pulling too high to chest — defeats the purpose of underhand grip

⬇️ Lowering

What's happening: Controlled descent maintaining tension

1. Lower bar slowly to starting position
2. Maintain torso angle — no movement in hips/torso
3. Keep core braced throughout
4. Full arm extension at bottom (slight elbow bend okay)
5. Breathing: Inhale on the way down

Tempo: 2-3 seconds (controlled)

Feel: Lats stretching under tension, biceps lengthening

Note: Control the negative — eccentric builds muscle mass

Key Cues

Primary Cues

• "Pull to belly button, elbows close" — emphasizes lower lats
• "Palms up, squeeze biceps and lats" — maximizes muscle activation
• "Torso locked, no body english" — isolates back muscles

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down, no rest
Hypertrophy	2-1-3-0	2s up, 1s squeeze, 3s down, no rest
Bicep Emphasis	2-2-3-0	2s up, 2s squeeze, 3s down

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Lats (Lower)	Shoulder extension — pulling elbow down and back	█████████░ 95%
Biceps	Elbow flexion with supinated grip	████████░░ 85%
Rhomboids	Scapular retraction	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Rear Delts	Shoulder horizontal abduction	██████░░░░ 65%
Mid Traps	Scapular retraction and stabilization	██████░░░░ 65%
Erector Spinae	Maintaining torso position	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Maintains rigid torso position throughout
Forearms/Grip	Holds bar (easier than overhand due to grip angle)
Glutes/Hamstrings	Maintain hip hinge position

Muscle Emphasis

Underhand grip emphasizes: Lower lats, biceps, forearm flexors Compared to overhand: More biceps (85% vs 60%), more lower lat activation, easier grip To maximize lower lats: Pull to belly button, elbows relatively close to body, squeeze hard at bottom

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling to chest instead of belly	Bar path too high	Reduces lower lat activation, defeats purpose of underhand grip	Pull to lower abdomen/belly button
Standing up during pull	Using momentum, torso rises	Reduces back work, strains lower back	Lock torso angle, pull with arms only
Elbows flaring wide	Arms go out to sides	Shifts to upper back, less lower lat	Keep elbows closer to body
Wrist flexion	Wrists bend back	Wrist strain, bicep tendon stress	Keep wrists neutral/straight
All biceps, no back	Curling motion only	Biceps fatigue, lats underworked	Cue "pull elbows back," squeeze lats

Most Common Error

Pulling to chest instead of lower abdomen — this is the most important difference from overhand rows. The underhand grip allows and requires a lower pull path to maximize lower lat development.

Self-Check Checklist

• Bar touches lower abdomen (belly button area), not chest
• Torso angle stays constant (45-60°)
• Elbows stay relatively close to body
• Wrists remain neutral (not flexed backward)
• Feel it in lower lats AND biceps

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🔀 Variations

By Torso Angle

Standard (45°)

Aspect	Details
Angle	45° from horizontal
Best For	Balanced lower lat and bicep work
Emphasis	Lower lats, biceps, overall back
Lower back stress	🟡 Moderate

Yates Row (60°)

Aspect	Details
Angle	60° from horizontal (more upright)
Best For	Heavy loads, lower lat focus
Emphasis	Lower lats, can handle more weight
Lower back stress	🟢 Lower

Key difference: Named after Dorian Yates. More upright allows heavier weight, very popular for bodybuilding.

Bent Over (30°)

Aspect	Details
Angle	30° from horizontal (more bent)
Best For	Maximum lat stretch
Emphasis	Full lat development, harder
Lower back stress	🔴 Higher

Key difference: More lat stretch but harder to maintain position

By Training Purpose

Strength Focus

Variation	Change	Why
Yates Row	More upright, heavier weight	Can handle 10-15% more load
Low Reps	5-6 reps, heavy	Max strength development
Pause at Top	2s pause at abdomen	Overcome weak points

Hypertrophy Focus

Variation	Change	Why
Standard 8-12	Controlled tempo	Time under tension, muscle growth
Tempo Eccentric	4s lowering	Maximize muscle damage
1.5 Reps	Full rep + half rep	Extended time under tension

Bicep Emphasis

Variation	Change	Why
Narrower Grip	Hands closer together	More bicep recruitment
Extra Squeeze	2s hold at top	Maximize bicep contraction
Higher Reps	12-15 reps	Bicep endurance and pump

Grip Width Variations

Width	Effect	Best For
Narrow (inside shoulder-width)	More biceps, less lat stretch	Bicep development
Shoulder-width (standard)	Balanced activation	Most people
Wide	More lat stretch, less biceps	Not common for underhand

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	4-5	5-8	2-3 min	80-90%	1-2
Hypertrophy	3-4	8-12	90s-2min	70-80%	2-3
Bicep Emphasis	3-4	10-15	60-90s	65-75%	2-3

Workout Placement

Program Type	Placement	Rationale
Pull day	Second exercise	After overhand rows or vertical pulls
Back-focused	Mid workout	After primary back work
Arm day	First pull exercise	Pre-exhaust lats before isolation
Upper body	After compound movements	Accessory pulling

Bicep Fatigue

Underhand rows significantly fatigue the biceps. Avoid placing heavy bicep isolation work immediately before this exercise. Save direct bicep work for after underhand rows.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	3 sets, learn pattern
Intermediate	2x/week	3-4 sets, moderate intensity
Advanced	1-2x/week	4-5 sets, vary with overhand rows

Progression Scheme

Progressive Overload

Underhand rows typically allow 5-10% more weight than overhand rows due to bicep assistance. Progress in 5 lb increments. Focus on lower abdomen contact and lat squeeze over pure weight.

Sample Progression

Week	Weight	Sets x Reps	Notes
1	145 lbs	3x10	Build technique, find torso angle
2	150 lbs	3x10	Add 5 lbs
3	155 lbs	3x10	Add 5 lbs
4	160 lbs	3x8	Add weight, reduce reps
5	145 lbs	3x12	Deload with higher reps

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Inverted Row Underhand	Learning pattern, bodyweight
Cable Row Underhand	Need chest support, back issues
Dumbbell Row	Unilateral, easier to control
Resistance Band Row	Home training, rehab

Progressions (Harder)

Exercise	When Ready	Link
Weighted Chin-Up	Vertical pull progression
Heavy Yates Row	Can handle 1.5x bodyweight for reps
Pendlay Row Underhand	Want explosive pulling strength

Alternatives (Same Goal, Different Movement)

Back-Friendly

Alternative	Avoids	Good For
Cable Row Underhand	Lower back stress	Constant tension, safer
Chest-Supported Row Neutral	Hip hinge position	Pure lat work, no back stress
Seal Row	Standing position	Complete lower back rest

Home/Minimal Equipment

Alternative	Equipment
Inverted Row Underhand	Bar at hip height
Dumbbell Row	Single dumbbell
Resistance Band Row Underhand	Resistance band

Vertical Pull Alternative

Alternative	Benefit
Chin-Up	Bodyweight, similar grip, vertical
Lat Pulldown Underhand	Machine-based, similar activation

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Bicep tendinitis	Direct stress on biceps tendon	Use neutral grip or cable variation
Low back pain	Sustained hip hinge	Use chest-supported row
Wrist issues	Supinated grip stress	Use neutral grip or wrist wraps
Elbow pain	Pulling under load	Reduce weight, check form, try neutral grip

Stop Immediately If

• Sharp pain in biceps tendon (front of shoulder/elbow)
• Shooting pain down arms (nerve issue)
• Sudden sharp wrist pain
• Lower back pain (not muscle fatigue)
• Form completely breaking down

Injury Prevention

Strategy	Implementation
Wrist alignment	Keep wrists neutral, don't flex backward
Bicep warm-up	5-10 minutes arm work before heavy rowing
Progressive loading	Don't jump weight too fast — biceps adapt slower
Proper form	Pull with lats and back, not just biceps
Listen to elbows	Any tendon pain = reduce weight immediately

Bicep Tendon Protection (CRITICAL)

Underhand rows stress the biceps tendon more than most exercises:

• Warm up thoroughly — cold biceps tendons are vulnerable
• Don't jerk the weight — smooth acceleration only
• Keep wrists neutral — wrist flexion adds tendon stress
• Reduce weight if sharp pain — tendon issues worsen if ignored
• Alternate with overhand — don't do underhand rows every session

Most Common Injury

Bicep tendinitis from too much volume, too heavy weight, or poor wrist position. If you feel sharp pain in front of shoulder or elbow, stop immediately and switch to neutral grip variations.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension	50-60° extension	🟡 Moderate
Elbow	Flexion/Extension	130-140° flexion	🟡 Moderate
Wrist	Neutral position maintained	Minimal movement	🟡 Moderate
Spine	Isometric stabilization	Minimal movement	🟡 Moderate
Hip	Isometric hip hinge	90° flexion maintained	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion	Can hip hinge without rounding	Hip flexor stretches, hamstring work
Shoulder	60° extension	Can pull elbows behind torso	Lat stretches, shoulder mobility
Wrist	Neutral supination	Can hold underhand grip comfortably	Wrist mobility drills, forearm stretches

Joint Health Note

The underhand grip places more stress on the biceps tendon and wrist than overhand. This isn't inherently dangerous, but requires attention to warm-up and progressive loading. Keep wrists neutral to minimize risk.

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❓ Common Questions

Where exactly should I pull the bar to?

Lower abdomen, around your belly button. This is lower than overhand rows (which go to lower chest). The underhand grip allows this lower pull path, which maximizes lower lat activation. If you pull to chest, you're missing the point of the underhand grip.

Can I lift more weight with underhand vs overhand?

Yes, typically 5-10% more due to bicep assistance. The supinated grip recruits biceps more, allowing you to handle slightly heavier loads. This is normal and expected.

Should I do both overhand and underhand rows?

Most people benefit from primarily overhand (more complete back development) with underhand as a variation (1x per week for lower lat and bicep emphasis). Advanced lifters might alternate weeks or training blocks.

My wrists hurt with underhand grip — what should I do?

Three options:

1. Check wrist position — keep them neutral, not flexed back
2. Use wrist wraps for support during the movement
3. Switch to neutral grip (T-bar row, neutral handle cable row)

If pain persists, stick with overhand or neutral grip variations.

How upright should I be (Yates style vs bent over)?

45-60° works for most people. More upright (60° - Yates row) allows heavier weight and less lower back stress. More bent over (30-45°) provides more lat stretch but harder to maintain. Start at 45° and adjust based on feel.

Is it normal to feel this so much in my biceps?

Yes, underhand rows significantly activate the biceps (85% activation). You should feel both lats AND biceps working. If it's ALL biceps and no lats, you're pulling with arms only — cue "pull elbows back" and squeeze your lats.

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📚 Sources

Biomechanics & Muscle Activation:

• Fenwick, C.M. et al. (2009). Comparison of Different Rowing Exercises — Tier A
• Lehman, G.J. et al. (2004). Variations in Muscle Activation During Rowing — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Dorian Yates Blood and Guts Training — Tier C
• NSCA Essentials of Strength Training — Tier A
• Renaissance Periodization — Mike Israetel — Tier B

Technique:

• Jeff Nippard Back Training Guide — Tier C
• Stronger by Science — Greg Nuckols — Tier B
• AthleanX Rowing Technique — Tier C

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Injury Prevention — Tier A
• Biceps Tendon Research — Sports Medicine Journal — Tier A

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For Mo

When to recommend this exercise:

• User wants to emphasize lower lats and lat thickness
• User wants more bicep involvement in back work
• User has good torso stability and no bicep/wrist issues
• User is looking for a variation from overhand rows

Who should NOT do this exercise:

• Bicep tendinitis or elbow pain → Suggest Cable Row Neutral or Chest-Supported Row
• Wrist issues → Use neutral grip variations like T-Bar Row
• Complete beginner → Start with Barbell Row Overhand first
• Lower back issues → Use Chest-Supported Row

Key coaching cues to emphasize:

1. "Palms up, pull to your belly button, not your chest"
2. "Elbows back and slightly down, close to body"
3. "Squeeze lats AND biceps at the top"
4. "Keep wrists straight, don't let them bend back"

Common issues to watch for in user feedback:

• "My wrists hurt" → Check wrist position (keep neutral), consider wrist wraps or neutral grip
• "All biceps, no back" → Cue "pull elbows back," focus on lat squeeze
• "Where do I pull to?" → Lower abdomen/belly button, NOT chest
• "Bicep tendon pain" → Reduce weight, improve warm-up, or switch to neutral grip

Programming guidance:

• Pair with: Vertical pulls (chin-ups, lat pulldown), chest work, rear delt work
• Avoid before: Heavy bicep curls (save for after rows)
• Typical frequency: 1-2x per week, less than overhand rows
• Place mid-workout after primary back work

Progression signals:

• Ready to progress when: 3x10 with perfect form, pulling to lower abdomen, 1-2 RIR
• Regress if: Wrist or bicep pain, can't maintain form, using momentum
• Consider switching if: Persistent bicep/wrist issues — switch to neutral grip permanently

Red flags:

• Sharp bicep tendon pain → stop immediately, assess
• Wrist pain during or after → form issue or contraindication
• Pulling to chest instead of belly → coaching needed on proper bar path
• All biceps, no lat activation → need to learn to engage back

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Last updated: December 2024