Intermediate exercise
Underhand Barbell Row
Also called Reverse Grip Bent-Over Rows, Underhand BB Row
Technique
How to perform Underhand Barbell Row
- Stand in front of a barbell with your feet shoulder-width apart.
- Grip the bar using a supinated (palms facing forward) grip, hands also about shoulder-width apart.
- Bend your knees slightly and hinge at the hips, keeping your back straight and chest up. Let the bar hang at arm’s length. This is your starting position.
- Exhale as you pull the bar toward your lower ribcage, driving your elbows back and keeping them close to your torso. Focus on squeezing your shoulder blades together.
- Pause briefly at the top of the movement, then slowly lower the bar back to the starting position while inhaling.
- Maintain control throughout the descent.
- Repeat for the prescribed repetitions.
GymDaze demonstration
Watch Underhand Barbell Row
Programming relevance
Muscles involved
Primary targets: Rhomboid Major, Latissimus Dorsi.
MuscleScoreRole