Barbell rowing with an underhand grip

Underhand Barbell Row

Underhand barbell rowing is a fundamental exercise for the back muscles, which also engages the biceps and core stabilizers. Regular performance of this movement improves back strength and muscle mass, increases scapular stability, and supports proper posture. It is performed in a bent-over standing position, allowing precise control of the barbell movement and minimizing the risk of shoulder and lower back injuries.

Which muscles work during underhand barbell rowing?

• latissimus dorsi
• rhomboids
• teres major
• erector spinae (constant isometric contraction)
• biceps

• trapezius (middle and lower part)
• infraspinatus
• shoulders and scapular stabilizers
• abdominals and glutes (torso stabilization)

Proper technique

1. Grip the barbell with an underhand grip, hands shoulder-width apart.
2. Place your feet shoulder-width apart and slightly bend your knees.
3. Lean forward 45–60 degrees from the floor, keeping your back straight and core engaged.
4. Arms holding the barbell should hang vertically, elbows slightly bent.

1. Initiate the movement by pulling the shoulder blades back and down, not by bending the elbows.
2. Bend the elbows and pull the barbell toward the lower abdomen.
3. Squeeze the shoulder blades toward the spine, keeping them close to the torso.
4. Slowly lower the barbell to the starting position, maintaining control of the weight.
5. Repeat for the planned number of repetitions while keeping the torso and legs stable.

• Inhale while lowering the barbell to the starting position.
• Exhale while pulling the barbell toward the abdomen.

Common mistakes

• Rounding the back during rowing.
• Moving the arms away from the body instead of keeping them close.
• Using the torso to move the weight instead of the back muscles.
• Performing the exercise with too much weight, reducing movement control.

Tips

• Keep your back straight and head aligned with the torso.
• Squeeze the shoulder blades and keep elbows close to the torso.
• Engage the abdominal muscles to protect the lower back.
• Perform the exercise slowly with full control of the tempo and weight.
• Focus on breathing and stabilizing the entire body.

Which training to pair with underhand barbell rowing?

• back and arm workouts
• pull day routines
• Full Body Workout (FBW) strength training
• programs enhancing posture and core stabilization