Barbell Underhand Grip Bent Over Row
Barbell Underhand Grip Bent Over Row
The barbell underhand grip bent over row is an effective strength training exercise that targets the muscles of the back, arms, and shoulders. This variation, using an underhand grip, places more emphasis on the biceps and lower lats, differentiating it from the traditional overhand grip row.
How to do Barbell Underhand Grip Bent Over Row
- Grip and Position: Stand with feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands about shoulder-width apart.
- Hinge at the Hips: Bend forward at the waist while keeping your back straight, knees slightly bent. Lean forward until your upper body is almost parallel to the floor.
- Row the Barbell: Pull the barbell up towards your waist, keeping your elbows close to your body. Squeeze your shoulder blades together at the top of the movement.
- Lower the Barbell: Slowly lower the barbell back to the starting position, fully extending your arms.
Form Tips
- Keep a Straight Back: Ensure your back is flat throughout the exercise to prevent strain.
- Controlled Motion: Avoid any jerky or rapid movements. The motion should be smooth and controlled.
- Neck Alignment: Keep your neck in a neutral position, in line with your spine.
- Avoid Using Momentum: Focus on using your muscles to lift the weight rather than swinging or using momentum.
Primary Muscles Targeted
- Lats (Latissimus Dorsi): Especially the lower lats, which are more engaged due to the underhand grip.
- Upper Back (Trapezius and Rhomboids): These muscles are engaged as you pull the barbell towards your waist.
- Rear Deltoids: Involved in the rowing motion.
Secondary Muscles Targeted
- Biceps: More actively engaged in this variation due to the underhand grip.
- Forearms: Used for maintaining a strong grip on the barbell.
- Core Muscles: The abdominal and lower back muscles help stabilize your body during the exercise.
