How To Do The Barbell Underhand Row, the best guide in 2024

Back Workout Basics

Why Back Training Matters

Want a body that makes people look twice? You can’t skip on back workouts. Legion Athleticsswears by the barbell row—it’s a game-changer for those crucial back muscles like:

• Lats (latissimus dorsi)
• Traps (trapezius)
• Rhomboids
• Rear deltoids
• Erector spinae
• Biceps

But wait—there’s more! The barbell row doesn’t just stop there. This exercise also gets your arm and leg muscles involved, boosting your full-body strength while you’re at it.

What Makes The Barbell Underhand Row Awesome

The barbell row isn’t just another exercise to tick off your list—it’s a powerhouse for your back. Here’s why it deserves a spot in your routine:

• Muscle Gains: Barbell rows are fantastic for bulking up your upper and middle back. It’s like giving your muscles a VIP pass to the gun show.
• Stand Tall: They straighten out those pesky muscle kinks and promote a proud posture.
• Performance Boost: With a strong back, watch your squats, deadlifts, and bench presses soar. It’s like rocket fuel for your lifts.
• Spine Warrior: A stronger back means more protection for your spine—fewer injuries, more bending without breaking.

Thinking of giving barbell rows a shot? Keep these perks in mind—it might just be the motivation kick you need! And if you’re on the lookout for more, have a nosey at our sections on dumbbell back exercises, upper back exercises, and cable back exercises.

This comprehensive approach is your ticket to a balanced, efficient back workout and a body you’ll be proud of. Ready to hit those fitness goals? You got this!

Grip Variations

Barbell rows can be a real game-changer when you mix up your grips. Trust me, different hand positions make muscles on your back light up in unique ways. Wanna give your back the love it deserves? Know your grips: overhand and underhand.

Overhand Grip Technique

Grab the bar like a champ with your palms facing down, think of it like a reverse handshake. The overhand grip fires up those muscles in your upper back, more so than the lats. This grip is the ultimate test for your forearms—they’ll feel the burn fast. Here’s the scoop:

• When you use an overhand grip, you’re pulling your shoulder blades together. This move gets your mid and upper traps and rhomboids working overtime (SET FOR SET).
• Go a bit easier on the weights and aim for more reps if bulking up is your goal.
• This grip is all about pumping up that upper back thickness (The Fitness Maverick).

Hungry for more? Sneak a peek at our upper back exercises list.

Underhand Grip Technique

Flip your grip so your palms face up, like you’re holding a tray. This trick makes those lower lats jump to attention and lets you pack on the weight. But keep it tight—form is key here. Check this out:

• With the underhand grip, your elbows stay closer to your body, zooming in on those lower lats (The Fitness Maverick).
• You can often lift 20% more with this underhand style but gotta keep your balance in check (Quora).

Mix ’em up! Combining both grips in your workout plan helps to sculpt a balanced back and dodge nasty injuries. Craving more back magic? Swing by our back exercises with barbell page.

Changing up your grip isn’t just about looks; it keeps your muscles guessing and keeps injuries away. Play around with different styles and see what gets you feeling strong. Take a look at our guides on compound back exercises and mid back exercises for more golden tips.

Muscles Targeted

Primary Muscles worked

When you’re doing the barbell underhand row, you’re chatting with your latissimus dorsi, rhomboids, trapezius, and biceps like they’re old pals. The special twist of the underhand grip nudges the lower lats into action and builds up that back bulk, which is a smashing bonus! 

Here’s a shortlist of the muscle amigos working hard during the barbell underhand row:

Muscle Group	Role in Exercise
Latissimus Dorsi	Leads the charge in shoulder extension and adduction
Rhomboids	Givens the shoulder blades a lift and a pull
Trapezius	Keeps the shoulder blades steady and moving
Biceps	Bends the elbow and gives some love to lifting

If you’re keen on mixing this move into your routine, sneak a peek at our back exercises with barbell for a total body shindig.

Importance of Bicep Engagement

Now, here’s the skinny on why your biceps play a big part in the barbell underhand row. That sneaky underhand grip tosses more work at the biceps compared to your trusty overhand grip. Your biceps not only tag along for a stronger back but also get more sculpted, which is a neat perk.

With this underhand grip, you’re also giving your forearm flexors a fair go, boosting grip strength along the way. Hustling your biceps and forearms like this amps up the oomph of the row, spilling over into perks for other moves like the dumbbell row and one arm cable row.

Want a deeper dive into how grips tweak muscle play? Check our piece on compound back exercises and get the scoop on different grips and muscle magic.

When you work the barbell underhand row into your session, you’re setting your back and arm muscle power ahead. Pair it up with other moves like the chest supported dumbbell row for a killer back workout that leaves no stone unturned.

Proper Form and Execution

Key Form Guidelines

You can’t just swing weights around and expect miracles. Getting the form right when you’re tackling the barbell underhand row isn’t just about looking cool in the gym mirror; it’s about keeping yourself injury-free while actually building muscle. Here’s the lowdown on the essentials:

1. Setup Your Stance: Plant those feet shoulder-width apart like you’re getting ready to win a tug-of-war. Grab that barbell underhand, palms up, just outside your shoulders.
2. The Famous Hip Hinge: Stick your bum out as if you’re dodging a low branch. Get that torso parallel to the floor, but keep a slight bend in your knees.
3. Core On: Engage those abs like you’re bracing for a tickle attack. It’s your lumbar hero, preventing unwanted spine funkiness.
4. Row Worthy Pull: Don’t let the arms steal the show – make your back muscles do the heavy lifting as you pull the bar towards your belly button. Elbows should whisper sweet nothings to your ribcage.
5. Shoulder Blade Squeeze: Give those shoulder blades a sneaky squeeze at the top of your lift—hold for a second, savor that burn.
6. Descent with Control: With grace, guide the bar back down – no speed-demon business here – keeping your back from the dreaded slouch.

Summing it up:

Step	Action
Setup Your Stance	Feet shoulder-width, underhand grip
The Famous Hip Hinge	Bent hips, torso parallel to ground
Core On	Engage those core muscles
Row Worthy Pull	Pull barbell toward belly
Shoulder Blade Squeeze	Squeeze blades at the top
Descent with Control	Lower bar with precision

Common Mistakes to Avoid

Knowing what not to do is half the battle. Here’s how to make sure your barbell row doesn’t go south:

1. Ban the Bananas: Keep your spine as straight as your nan’s poker face. Slouching puts you on the injury path and wastes all that effort.
2. Momentum – Not Your Friend: Smooth moves only! Hurling the bar up is cheating. Momentum steals benefits from the muscles that should be working.
3. Grip Width Woes: Don’t go all Goldilocks – neither too wide nor too narrow on the grip. Just outside the shoulders hits the spot.
4. Core? Yes, Always: Don’t slack here, it’s your lower back’s best mate. Forgetting this step flirts with bad posture and botched form.
5. Levitating Shoulders: Shoulders up means neck pain ahoy! Keep them down and chill to avoid straining yourself.

Want some extra finesse? Stretch those limits with mobility drills and say hello to a wider range of movement. Have a gander at upper back exercises to spice up your routine.

Remember, getting the knack for the barbell underhand row means more muscle and less chance of hobbling out of the gym. For more clever ways to bulk up the back, check out our tips on compound back exercises.

Targeted Muscle Emphasis

When I hit the gym to get my sweat on, I love knowing exactly which muscles are getting the burn. Let’s chat about how barbell underhand rows are my secret weapon for honing in on those elusive lower lats and pumping up that back thickness.

Focusing on Lower Lats

Have you ever flipped your grip when doing a barbell row? Trust me, turning your palms up changes the game. It’s like shining a spotlight on those lower lats of mine. Plus, it gets the biceps involved, which is kinda like getting two-for-one (The Fitness Maverick). Now, it’s all about the elbows. Keeping them close to my side really fires up those lower lats. It’s like telling my muscles, “Hey, wake up!” And boy, do they listen.

Grip Type	Prime Target Area
Underhand Grip	Lower Lats
Overhand Grip	Upper Back

Just by rotating my wrists, I’m able to give my lower lats a real workout, and my biceps get a hefty workout too. If you’re curious about more ways to give your lats the love they deserve, check out our lat exercise guide.

Developing Upper Back Thickness

Switching things up, when I want to beef up that upper back, I’m all about flaring my elbows and focusing on the mid and upper traps and rhomboids. Grabbing the bar with an overhand grip really helps these muscles to pop (The Fitness Maverick).

Here’s the lineup of the muscles getting the action:

• Mid Traps
• Upper Traps
• Rhomboids

By mixing up my routine with exercises that target these zones, I’m able to build a back that looks as strong as it feels. Need some fresh ideas? Have a nosey at our upper back exercise guide.

I’ve figured out that choosing the right grip makes all the difference. The underhand style is my go-to for fattening up those lower lats and pumping out mass (Quora). On the flip side, the overhand grip does wonders for broadening the shoulders while sweeping up the upper back muscles.

For a few extra nuggets of wisdom and workout routines to up your game, take a peek at back thickness exercises and compound back exercises.

Finally, mixing up my grips isn’t just about keeping things snazzy— it’s about seeing the gains. So grab that bar, check your form, and let your muscles know who’s boss.

Grip Considerations

Let’s chat about the barbell underhand row, shall we? The grip you pick really changes up which muscles you’re working and what kind of gains you’ll see. So, here’s the lowdown on what each grip brings to the table, along with the scoop on wide versus narrow grips.

Benefits of Different Grips

Trying out different grips can keep things fresh in your workouts and keep those muscle gains coming. Switching it up with neutrals, V-bars, and alternating pulldowns shakes things up and hits your muscles differently.

• Underhand Grip: This one really gets your lower lats fired up and lets you lift 20% or more weight, but it means keeping everything balanced and your form on point. It also makes your biceps chip in a lot and packs on overall mass (Quora).
• Overhand Grip: This focuses on your upper lats, teres major, and shoulders, asking more from your forearm and grip strength. You’ll be doing lighter weights with more reps, concentrating on those scapular squeezes (SET FOR SET).
• Neutral Grip: You’ll encounter this grip on rowing machines or with special bars. It gives a balanced muscle workout, lessens joint strain, and boosts grip stability.

Mixing up grips not only keeps things interesting but also ensures you’re making strides in your strength game.

Wide vs. Narrow Grip

The way you grip makes a big difference too in which muscles are being tweaked during those back workouts.

Grip Width	Muscles Targeted	Benefits
Wide Grip	Upper back, traps, rhomboids	Boosts shoulder width, aids scapular squeezing
Narrow Grip	Biceps, lats	Handles heavier lifts, enhances back size

• Wide Grip: This one really targets the upper back, zeroing in on the traps and rhomboids. Keep those shoulders down and chest up to nail scapular adduction. You might feel your hands and forearms wearing out faster, but your shoulders will look broader in no time (SET FOR SET).
• Narrow Grip: Perfect for honing in on your lats and biceps, this one’s great for lifting heavier, so if a wider back is your goal, this might be your go-to. Just remember to keep those shoulders low and chest high (SET FOR SET).

Add these grip tricks into your workout to skyrocket those back strength gains and make sure your back muscle development is top-notch. For more back-boosting tips, check out our guides on lower back exercises gym equipment and upper back exercises.

Advanced Techniques

Alright, let’s get into it. We’re about to make the Yates Row your new best friend down at the gym.

Yates Row Variation

The Yates Row, affectionately named after the legendary Dorian Yates – who bagged Mr. Olympia six good times – is not just any row. This one’s your ticket if you’re gunning for those biceps, traps, and upper back. Here’s your step-by-step playbook:

1. Plant those feet shoulder-width; keep it steady.
2. Grab that barbell with an underhand grip; hands just a tad wider than those shoulders.
3. Give your knees a slight bend, hinge from those hips, back as straight as a flagpole and puff that chest.
4. Pull the bar tight to your torso; squeeze those shoulder blades at the top like you’re pinching a pencil.
5. Lower the bar back to its starting line smoothly – no bouncing!

Going underhand means your biceps get the royal treatment. The Yates Row’s a top pick when you’re looking to bulk up that upper body (Legion Athletics, (Quora)). Want more ways to show your back some love? Peep our back exercises with barbell or give those compound back exercises a whirl.

Mixing Grips Safely

Now, let’s talk mixing grips – that’s one hand over, one under – kinda like rocking two different shoes, but with a purpose. This can up your grip game and keep things steady with heavier lifts.

Keep it safe with these tips:

1. Switch your grips every now and then to keep those muscles guessing and growing right.
2. Stick with solid form – pull that bar to your chest and make sure your back muscles are doing the heavy lifting.
3. Feel anything weird, change it up – your grip is like your comfort zone, don’t hesitate to tweak it.

Some folks swear by just one grip style; whether it’s double overhand or underhand, whatever floats your boat and works for your balance (Quora).

Grip Type	Primary Muscles Targeted	Extra Perks
Overhand Grip	Upper Back, Traps, Rear Deltoids	Better posture and strength up top
Underhand Grip	Lats, Biceps, Mid Back	Bigger arms and less shoulder stress
Mixed Grip	Mix of Overhand and Underhand Goods	Grip power and stability

For more on gripping skills and what they do for you, head to our pieces on back strengthening exercises for seniors or upper back exercises.

Workout Routine Integration

When you add barbell underhand rows to your exercise mix, doing it right is the secret to beefing up your back muscles and keeping that muscle growth even-steven. Let’s explore how you can slide this power move into your back routine without a hitch.

Bringing Barbell Rows into the Mix

I reckon you should kickstart your back day with barbell underhand rows. This move is like a powerhouse for your muscles since it works a bunch of them at the same time and gobbles up a lot of energy. Getting it in early means you can put on your strongest, most focused game face.

• Warm-Up: Get that back and shoulders loose with a solid warm-up.
• Barbell Underhand Row: Aim for 3-4 sets of 8-12 reps. Keep the form on point to really work those muscles and steer clear of injuries.

Here’s a back workout with barbell underhand rows thrown in the mix:

Exercise	Sets	Reps
Barbell Underhand Row	3-4	8-12
Lat Pulldowns	3-4	10-15
Seated Cable Row	3-4	10-15
Dumbbell Row	3-4	8-12
Face Pulls	3	15-20

For more back exercises to spice up your routine, have a peek at our articles on upper back exercises and lower back exercises gym equipment.

Hitting All the Right Back Spots

A killer back workout shouldn’t leave any part behind. Get every bit of your back working, from top to bottom, for that all-round muscle mojo.

Upper Back: Bring shrugs and face pulls to the party to pump up those traps and rear delts, adding both bulk and detail.

Middle Back: Bring on the rows, like a seated cable row or a dumbbell row, to hit your rhomboids and mid-traps.

Lower Back: Boosting those lower back muscles is not just about looking good; it’s about giving your spine a solid backup. Try back extensions or lower back cable exercises.

Sample Routine for Full Back Power:

Exercise	Focus Area	Sets	Reps
Barbell Underhand Row	Middle Back	3-4	8-12
Lat Pulldowns	Lats	3-4	10-15
Seated Cable Row	Middle Back	3-4	10-15
Single Arm Dumbbell Row	Lats	3-4	8-12
Face Pulls	Upper Back	3-4	15-20
Back Extensions	Lower Back	3	20

Wrapping It Up: Cap off your exercise session with some stretching to keep those muscles limber and help them bounce back faster. For a crash course in stretching, check out our back flexibility exercises.

When barbell underhand rows become part of your routine, you’re seriously cranking up your back’s strength and size, propelling you closer to those fitness goals. For a deeper dive into exercises that gel well with barbell rows, take a look at compound back exercises.

Remember, sticking with it is the name of the game. Make these exercises a regular thing, and soon you’ll have a back as strong and balanced as a steel bridge.