Barbell underhand bent over row

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Trapezius, Rhomboids

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands placed slightly wider than shoulder-width apart.
2. Slightly bend your knees and hinge at your hips, keeping your back straight and torso slightly above parallel to the floor. Allow the barbell to hang directly in front of you with your arms fully extended.
3. Pull the barbell toward your lower ribcage by bending your elbows, keeping them close to your body. Squeeze your shoulder blades together at the top of the movement.
4. Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.

Form tips

• Keep your back straight throughout the movement to avoid rounding your spine.
• Focus on squeezing your shoulder blades together at the top of the movement to maximize muscle engagement.
• Keep your elbows close to your body throughout the movement to effectively target your back muscles.