Underhand Barbell Bent Over Rows. An underhand grip offers something different from an overhand grip according to many people who feel the difference and possible better muscle contraction this way. The argument could be made for more bicep involvement as well (Depending on if you desire this). Stand facing arms length away from waist to head height horizontal bar. Grasp bar with shoulder width underhand grip. Position body under bar with legs, hips and spine straight. Arms should be straight, approximately perpendicular to body.
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When you do rows with a supinated grip, there's a greater overload stimulus on the biceps and you turn regular barbell rows into an arm AND back-builder.
You want bigger arms? The underhand grip requires significant work from the biceps and provides higher direct loading than any isolation exercise. Since most guys train the biceps with lighter, higher-rep sets, they're not placing the muscles under a lot of tension to spur new growth.
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While metabolic stress and long-duration sets play a role in hypertrophy, it's important to stimulate fast-twitch fibers with heavy loads. The underhand bent-over row does a good job of this.
What to Do
- Grab the bar with a double underhand grip, slightly outside shoulder width.
- Hinge over by pushing your hips back with the abs braced and shoulders retracted to weld your spine. The bar should sit slightly below the knee as long as the lower back stays flat and the trunk engaged.
- Drive the elbows back until they're even with your body and the bar nears your abdomen. Remember to stick your chest out while pulling the shoulders down and back.
- Squeeze for maximal muscular contraction for a one-count, and then slowly lower the weight under control to the starting position.
Overall, it's imperative to hold position with eccentric control and stability through the trunk while the limbs are moving – a true function of a strong core.
Related: The Best Way to Row, Period
Related: The 10 Best Ways to Build Your Back
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04/07/17
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Video is not supported by your browser.Classification Utility:orMechanics:Force:InstructionsPreparationStand facing arms length away from waist to head height horizontal bar. Grasp bar with shoulder width underhand grip. Position body under bar with legs, hips and spine straight. Arms should be straight, approximately perpendicular to body.
Heels should make contact with floor with feet about perpendicular to legs.ExecutionKeeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. CommentsBar height can be adjusted to vary resistance.
See for greater understanding of body angle influences resistance. Also known as Underhand Body Row or Underhand Supine Row. About UsSince 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive (nearly 1800 exercises), reference articles, fitness assessment, and other useful tools.ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities. See and to learn more.
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