Barbell Bent Over Row Supinated (Underhand) Grip

Barbell Bent Over Row Supinated (Underhand) Grip

The Barbell Bent Over Row with a supinated grip is a strength-building exercise targeting the muscles of the upper back and arms. By utilizing a supinated (underhand) grip, this variation places greater emphasis on the biceps and lower lats, making it a valuable addition to upper-body workouts.

How to do Barbell Bent Over Row Supinated (Underhand) Grip

1. Grip and Stance: Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands at shoulder-width.
2. Hinge at the Hips: Bend your knees slightly and hinge forward from your hips, keeping your back straight. Lean until your torso is almost parallel to the floor.
3. Row the Barbell: Lift the barbell towards your waist, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
4. Lower the Barbell: Slowly extend your arms to lower the barbell back to the starting position.

Form Tips

• Maintain a Neutral Spine: Keep your back flat throughout the exercise to prevent strain.
• Controlled Movement: Focus on a smooth, controlled rowing motion, using your back muscles to lift the weight.
• Avoid Momentum: Do not use body momentum to lift the bar; the movement should come from your upper body strength.
• Keep Elbows Tucked: Your elbows should stay close to your body to maximize the engagement of your back muscles.

Primary Muscles Targeted

• Lats (Latissimus Dorsi): Especially targeted due to the underhand grip, focusing on the lower lats.
• Biceps: More actively involved in this variation due to the supinated grip.
• Upper Back (Trapezius and Rhomboids): Engaged as you pull the barbell towards your waist.

Secondary Muscles Targeted

• Forearms: Worked through gripping the barbell.
• Rear Deltoids: Involved in the pulling movement.
• Lower Back (Erector Spinae): Stabilizes the body during the row.