Underhand Barbell Row

A supinated grip (palms forward) brings your elbows closer to your body and adds more lower lat and biceps.

• Compound
• Barbell
• Intermediate

How to do it

• Palms forward, hinge with a neutral back
• Pull the bar to your lower abdomen
• Squeeze your shoulder blades back

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Straightening your trunk as you pull
• Rounding your lower back

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps
• Traps

Alternatives

• Barbell Row
• Pendlay Row