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Underhand Barbell Row: Bent Over Row with Supinated Grip
Exercise

Underhand Barbell Row: Bent Over Row with Supinated Grip

Instructions
BackBiceps
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Workout Center

The underhand barbell row is a compound pulling exercise performed by hinging forward and rowing a barbell to the torso using a supinated, palms-up grip. The underhand grip shifts more of the workload onto the lower lats and biceps compared to a standard overhand row, while still building overall back thickness. Because the biceps are placed in a mechanically stronger position, lifters can often handle heavier loads than with a pronated grip row.

Muscles Targeted

  • Primary: Latissimus dorsi (lower fibers), biceps brachii
  • Secondary: Rhomboids, middle trapezius, posterior deltoids
  • Tertiary: Erector spinae, forearms

Starting Position

Load a barbell and stand with feet shoulder-width apart, gripping the bar underhand (palms facing up) with hands roughly shoulder-width or slightly wider. Push your hips back and hinge forward until your torso is around 45 degrees to the floor, keeping your back flat and knees slightly bent, and let the bar hang at arm's length in front of your shins.

Execution Steps

  1. Brace your core and lock in your hip hinge before initiating any pulling motion
  2. Drive your elbows back along your sides, pulling the bar toward your lower abdomen rather than your chest
  3. Squeeze your shoulder blades together as the bar approaches your torso, emphasizing the contraction in your upper back
  4. Pause briefly at the top with the bar touching your lower stomach, feeling maximum lat and bicep engagement
  5. Lower the bar under control by extending your arms fully, maintaining the same hip hinge angle throughout
  6. Repeat for the desired number of reps without letting your torso rise between repetitions

Form Cues

  • Keep the torso angle fixed: Standing up between reps turns the movement into an upright row and reduces lat engagement
  • Pull to the lower stomach: Rowing higher toward the chest shifts emphasis away from the lower lats
  • Drive elbows back, not out: Keeping the elbows close to the body targets the lats more directly than a wide elbow path
  • Brace the core throughout: A tight core protects the lower back during the sustained hinge position
  • Control the descent: Lower the bar with the same intent as the pull rather than letting it drop

Common Mistakes

  • Rounding the lower back: This is the most dangerous mistake and increases spinal injury risk. Brace the core and keep a neutral spine throughout the hinge.
  • Standing too upright: A torso angle closer to vertical reduces lat recruitment and shifts stress to the traps. Stay bent over at roughly 45 degrees.
  • Using momentum to heave the weight: Jerking the bar up with body English reduces muscle tension on the target muscles. Lower the weight if strict form breaks down.
  • Pulling too high toward the chest: This turns the movement into more of an upright row variation. Keep the pull path directed at the lower stomach.
  • Using a grip that's too narrow or too wide: An extreme grip width reduces the balance of lat and bicep involvement. Shoulder-width to slightly wider is optimal.

Variations

  • Pendlay underhand row: Each rep starts from a dead stop on the floor, removing momentum and building starting strength
  • Underhand dumbbell row: Allows independent arm movement and a greater stretch at the bottom
  • Underhand cable row: Provides constant tension throughout the range rather than tension that varies with bar position
  • Underhand T-bar row: Offers a more stable, chest-supported-style setup while keeping the supinated grip
  • Chest-supported underhand row: Removes lower-back loading entirely for lifters managing back issues

Tips for Progression

  • Increase load gradually: Add small plate increments once all reps are completed with a strict hip hinge and full range of motion
  • Add pause reps: Hold the top contraction for 1-2 seconds to increase time under tension in the lats
  • Progress to deficit rows: Stand on a small platform to increase the range of motion and bottom-position stretch
  • Increase volume: Add an extra set or additional reps per set as your back strength and endurance improve

Training Notes

Use the underhand barbell row 1-2 times per week as a primary or secondary horizontal pulling movement, often placed after deadlifts for back thickness work or as the main back exercise on upper-body days. Work in the 6-8 rep range with heavier loads for strength, or 8-12 reps for hypertrophy, resting 90 seconds to 2 minutes between sets. Pair it with vertical pulling movements like pull-ups or lat pulldowns to train the back through both major pulling planes.

Exercise Details

Body Parts
Back, Biceps
Category
Workout Center

Frequently Asked Questions

How often should I do the Underhand Barbell Row: Bent Over Row with Supinated Grip?

Because the Underhand Barbell Row: Bent Over Row with Supinated Grip works back, biceps, two to three sessions a week is a sensible range for most people. It is a compound movement, so it pulls in several muscle groups at once and needs a full day of recovery before you hit the same pattern again. If you train it harder, do it less often.

Is the Underhand Barbell Row: Bent Over Row with Supinated Grip suitable for beginners?

The Underhand Barbell Row: Bent Over Row with Supinated Grip sits at an intermediate level for most lifters. Start light, nail the technique, and only add load once the pattern feels automatic. New to lifting? A coach can check your setup in a single session.

What should I do if the Underhand Barbell Row: Bent Over Row with Supinated Grip causes pain?

Stop the set right away. A working burn in back is fine, but sharp or pinching pain is a signal, not a challenge. Reset your barbell setup, drop the weight, and if the pain comes back, talk to a physio or certified trainer before your next session.

How much weight should I use for the Underhand Barbell Row: Bent Over Row with Supinated Grip?

Pick a load you can move with clean form for every planned rep, where only the last one or two feel genuinely hard. Since this is a pulling movement, let your back and arms drive the work rather than yanking with momentum. When form holds across all sets, nudge the load up a little.

Can I modify the Underhand Barbell Row: Bent Over Row with Supinated Grip?

Plenty of options exist. You can swap the barbell for something similar, shorten the range of motion while you learn the groove, or change your stance to shift the emphasis around back, biceps. Splitting a compound lift into its parts is a fair way to build the pattern. Adjust to fit your body, not the other way round.