BENT-OVER BARBELL ROW (UNDERHAND GRIP)

The bent-over barbell row with an underhand grip is one of the classic compound exercises for the back. In this variation, the barbell is held with the palms facing forwards. The exercise primarily targets the latissimus dorsi, trapezius and rhomboid muscles. The rear shoulder muscles and elbow flexors assist during the pulling movement.

Compared with an overhand grip, the underhand grip changes the position of the arms and elbows. The elbows are often kept closer to the torso. This may increase the involvement of the elbow flexors, particularly the biceps. However, actual muscle recruitment also depends on grip width, torso angle and individual technique.

Depending on how your training is structured, underhand-grip barbell rows can be used for muscle growth, strength development or muscular endurance. A stable upper-body position, secure grip and controlled movement without excessive momentum are essential.

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VIDEO: UNDERHAND-GRIP BARBELL ROW

The exercise demonstration video is currently being prepared and will be available soon. It will show the fundamental movement pattern of the bent-over barbell row with an underhand grip. Particular attention will be given to foot placement, the hip hinge, a secure underhand grip and the controlled movement of the barbell towards the body.

The video will demonstrate:

- correct starting position
- secure underhand grip with thumbs wrapped around the bar
- palms facing forwards
- stable back and hip position
- controlled pulling of the barbell towards the body
- keeping the elbows relatively close to the torso during the pull
- slow and controlled lowering of the barbell

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MUSCLE GROUPS WORKED

Primary muscles:

- Latissimus dorsi (Musculus latissimus dorsi)
- Trapezius (Musculus trapezius)
- Rhomboids (Musculi rhomboidei)

Supporting muscles:

- Biceps (Musculus biceps brachii)
- Brachialis (Musculus brachialis)
- Brachioradialis (Musculus brachioradialis)
- Rear deltoids
- Spinal erectors for stabilisation
- Abdominal and gluteal muscles for upper-body stability
- Forearm muscles for maintaining a secure grip

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STARTING POSITION

Stand with your feet approximately hip-width to shoulder-width apart. Keep your feet firmly planted on the floor and your knees slightly bent.

Hold the barbell with both hands using an underhand grip. Your palms should face forwards, away from your body. Your grip should be approximately shoulder-width apart and may be adjusted according to your individual mobility.

Important: Wrap your thumbs fully around the bar. Do not use an open grip. Keep both wrists as straight as possible and avoid bending them excessively backwards.

Push your hips backwards and hinge forwards at the hips in a controlled manner. Maintain the natural alignment of your spine and engage your abdominal and back muscles.

Allow your arms to hang down initially, with the barbell positioned beneath your upper body. Choose a torso angle that you can maintain consistently throughout the set.

Make sure your shoulder and elbow joints remain in a comfortable position. Do not force your wrists into an unnatural rotation to achieve the underhand grip.

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EXERCISE EXECUTION

1. Pull the barbell towards your body

Pull the barbell in a controlled manner towards your upper abdominal area or lower chest.

Drive your elbows backwards, keeping them relatively close to your torso. Keep your wrists as straight as possible and your thumbs fully wrapped around the bar.

Avoid using momentum to raise your torso in order to move the weight. The pulling movement should primarily be performed by the back and arm muscles.

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2. Top position

Bring the barbell close to your body in a controlled manner. The exact pulling position depends on factors such as grip width, torso angle and individual body proportions.

Your elbows should point mainly backwards and remain in a natural position. Your shoulder blades move towards each other in a controlled manner.

Avoid excessively shrugging your shoulders, overextending your back or forcefully pulling the barbell towards your body.

Briefly hold the top position under control without losing full-body tension.

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3. Lower the barbell

Lower the barbell slowly and under control.

Your elbows gradually extend while your torso remains in the bent-over position. Your back and core muscles stabilise your posture throughout the movement.

Do not allow your wrists to bend backwards excessively, and avoid suddenly dropping the weight.

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4. Bottom position

Return the barbell to the starting position with your arms pointing downwards.

Your elbows should be largely extended without forcibly locking the joints. Allow your shoulder blades to move forwards in a controlled manner.

Maintain full-body tension and begin the next repetition without jerking the weight upwards. After the final set, lower the barbell to the floor in a controlled manner.

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BREATHING DURING UNDERHAND-GRIP BARBELL ROWS

For general fitness training with controlled execution, the following breathing technique can be used:

When pulling the barbell towards your body: breathe out in a controlled manner.

When lowering the barbell: breathe in.

Establish sufficient core tension before each repetition. Breathing should remain steady and coordinated with the movement.

Ensure that core tension is maintained throughout each repetition. Avoid exhaling so quickly that you lose upper-body stability.

When lifting very heavy weights, experienced strength athletes sometimes use specialised breathing and bracing techniques. These require experience and should not be adopted by beginners without appropriate guidance.

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UNDERHAND-GRIP BARBELL ROWS FOR MUSCLE GROWTH

When training for muscle growth, the main priorities are a controlled pulling movement, appropriate training volume and gradual increases in resistance.

The underhand grip allows a pulling movement with the elbows kept relatively close to the body. The back muscles and elbow flexors work together during this movement.

As a practical starting point, 6–12 repetitions per set can be used. However, muscle growth is also possible across other repetition ranges, provided the training load is appropriate.

Example:

- 3–4 working sets
- approximately 6–12 repetitions
- controlled pulling and lowering movements
- stable upper-body position
- adjust the training weight to your ability and technique

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UNDERHAND-GRIP BARBELL ROWS FOR STRENGTH

Strength-focused underhand-grip barbell rowing combines heavier training weights with lower repetition ranges.

Example for experienced lifters:

- approximately 3–6 repetitions
- 2–4 heavy working sets
- longer rest periods between sets
- focus on a stable core position and controlled force production

Particularly when using heavier weights, the bent-over torso position must not be replaced by uncontrolled straightening of the body or forceful jerking movements.

Also pay attention to the strain placed on your wrists and elbows. Some lifters may find the underhand grip uncomfortable, particularly when using excessively heavy weights or bending their wrists too far backwards.

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UNDERHAND-GRIP BARBELL ROWS FOR MUSCULAR ENDURANCE

For local muscular endurance, lighter training weights are combined with higher repetition ranges.

Example:

- approximately 15–20 repetitions
- 2–4 sets
- lighter training weight
- smooth and consistent movement
- shorter rest periods than during heavy strength training

Even when performing higher repetitions, your upper-body position must remain stable. If fatigue causes a noticeable deterioration in posture, the set should be stopped.

It is particularly important to maintain a controlled wrist position as fatigue increases.

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IMPORTANT TECHNIQUE TIPS

- Keep your feet firmly and securely planted.
- Push your hips backwards and bend your knees slightly.
- Maintain the natural alignment of your spine.
- Engage your abdominal and back muscles.
- Hold the barbell with a secure, closed underhand grip.
- Keep your palms facing forwards, away from your body.
- Wrap your thumbs fully around the bar.
- Keep your wrists as straight as possible.
- Adjust your grip width to your mobility and body proportions.
- Drive your elbows backwards in a controlled manner, keeping them relatively close to your torso.
- Pull the barbell without excessive momentum.
- Maintain a consistent torso angle throughout the set.
- Choose a training weight that allows you to maintain proper technique.

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COMMON MISTAKES

Using too much weight:
Excessively heavy weights may cause the torso to rise significantly and the barbell to be moved using momentum.

Rounding the back under load:
Uncontrolled changes in spinal alignment can reduce stability. Keep your core engaged and avoid sudden, jerky movements.

Incorrect hand position:
With an underhand grip, your palms face forwards, away from your body. If your palms face backwards, you are using an overhand grip.

Incomplete grip:
An open grip without the thumbs wrapped around the bar may reduce control of the barbell. Use a secure, closed underhand grip.

Excessively bent wrists:
An unsuitable wrist position may increase strain and make it more difficult to control the barbell safely.

Raising the torso excessively:
If your upper body rises noticeably during every repetition, the exercise becomes increasingly assisted by momentum.

Lowering the weight too quickly:
The lowering phase should be controlled rather than simply allowing gravity to pull the barbell down.

Insufficient core engagement:
If the abdominal and back muscles do not provide sufficient stabilisation, the upper-body position may deteriorate during the set.

Forcing an uncomfortable grip position:
A grip that is too narrow or unsuitable for your individual mobility may contribute to discomfort in the wrists, elbows or shoulders.

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SAFETY DURING UNDERHAND-GRIP BARBELL ROWS

Begin with a weight that allows stable and controlled execution. Beginners should first learn the hip hinge and bent-over body position using a light weight.

Practise the hand position using an unloaded barbell or a light training bar. Make sure both palms face forwards and your thumbs are fully wrapped around the bar.

Choose a grip width that allows your wrists, elbows and shoulders to move comfortably. Avoid forcing your forearms into an unfamiliar rotational position.

If you have existing back, shoulder, elbow or wrist problems, guidance from a qualified fitness professional may be helpful. If pain occurs during the exercise, stop the set and seek advice to identify the cause.

Avoid sudden, jerky movements and lower the barbell to the floor in a controlled manner after training.

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CONCLUSION

The bent-over barbell row with an underhand grip is a versatile compound exercise for the back and pulling muscles. The different hand position and the tendency to keep the elbows closer to the body make it a useful alternative to the overhand-grip barbell row.

By adjusting the training weight, repetitions, sets and rest periods, the exercise can be adapted to different training goals.

Whether your focus is muscle growth, strength or muscular endurance, maintaining a stable upper-body position, using a secure underhand grip with your thumbs fully wrapped around the bar and performing controlled movements should always take priority over lifting the heaviest possible weights.