Pull · Regular
Underhand Barbell Row
Rowing a barbell to the stomach from a bent over position, palms up, for a thick upper back and lats.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- upper back, lats; also biceps, rear delts, lower back
- Kit
- Barbell
- Dose
- 6 to 10 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Hold the bar with an underhand grip at shoulder width. Hinge forward to about 45 degrees with a flat back and knees soft.
While you move
- Flat back, hinge held still
- Pull the bar to your belly
- Elbows close and back
- Lower to long arms
Avoid
- Standing up as you pull
- Jerking the bar with your hips
- Rounding the upper back
Take care if you have trouble with your lower back.