The Underhand Barbell Row is a intermediate-friendly barbell strength exercise that targets the lats and middle back, with the traps, biceps and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesTraps, Biceps, Abs
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Underhand Barbell Row
Load a barbell and stand with your feet about shoulder width behind it.
Push your hips back with soft knees and hinge until your torso is near 45 degrees.
Take an underhand grip slightly wider than your shoulders and set a flat back.
Pull the bar to your lower ribs with the elbows tracking close to your sides.
Squeeze your shoulder blades together at the top without standing up.
Lower the bar to straight arms under control and repeat.
02 The payoff
Why it earns its spot
Underhand grip keeps the elbows in and biases the lats.
Trains a full hinged row pattern with heavy loadable equipment.
Builds the trunk and hip position control that free rowing demands.
03 Don't do this
Common mistakes
Rounding the lower back to reach the bar, which concentrates load on the lumbar spine.
Rising out of the hinge on each rep, which turns the row into a partial deadlift.
Curling the bar up with the arms, which leaves the lats and mid-back underloaded.
Jerking the weight with hip drive, which replaces back tension with momentum.
EGON Put it on record
Track it in EGON.
Log every set of the Underhand Barbell Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
