Barbell Underhand Bent-Over Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Barbell Underhand Bent-Over Row

Step by step instructions, muscle activation and variants for the Barbell Underhand Bent-Over Row.

MediumRear shouldersTrapezius

About this exercise

The barbell underhand bent-over row uses a supinated (palms-up) grip, which allows the elbows to travel closer to the body and increases biceps involvement compared to the overhand variation. This rowing pattern heavily targets the lats while also engaging the biceps and upper back muscles. The underhand grip also tends to allow a longer range of motion and a stronger contraction of the lower lats.

How to Perform

  • Stand over a barbell with feet hip-width apart and grip it with a shoulder-width underhand (supinated) grip
  • Hinge at the hips until your torso is roughly parallel to the floor, keeping your back flat and core braced
  • Let the bar hang at arm's length below your chest
  • Pull the bar toward your lower abdomen by driving your elbows back and close to your sides
  • Squeeze your lats and upper back at the top of the movement
  • Lower the bar in a controlled manner back to the starting position without letting your torso rise

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Underhand Bent-Over Row

The Barbell Underhand Bent-Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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