About this exercise
A bent-over rowing variation using a reverse (underhand) grip on an EZ bar to build the lats and middle back. The supinated grip increases biceps involvement while the core stabilizes the torso.
Underhand EZ Bar Row
Step by step instructions, muscle activation and variants for the Underhand EZ Bar Row.
EasyMiddle back
How to Perform
- Hold an EZ bar with an underhand, palms-up grip at shoulder width
- Hinge forward at the hips with a flat back and slightly bent knees
- Let the bar hang at arms' length below your chest
- Pull the bar toward your lower abdomen by driving your elbows back
- Squeeze your shoulder blades together at the top
- Lower the bar under control until your arms are fully extended
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle back
Secondary
BicepsCore
About the Underhand EZ Bar Row
The Underhand EZ Bar 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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