Barbell Underhand Row — how to, muscles worked, alternatives

How to do the Barbell Underhand Row

Stand with feet hip-width apart, gripping the bar with an underhand grip.
Push your hips back and lower your torso, keeping your back straight and knees slightly bent.
Pull the bar up towards your lower abdomen, keeping your elbows close to your sides.

Full technique — 7 steps

Stand over the bar with feet hip-width apart and take an underhand grip around shoulder width.
Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
Let the bar hang below your shoulders with arms straight and shoulders set down away from your ears.
Tighten your stomach and hold your torso angle steady without standing up as you row.
Pull the bar toward your lower abdomen by driving your elbows back close to your sides.
Reach the top when the bar meets your torso without jerking or overextending your lower back.
Lower the bar back under control until your elbows are fully extended, keeping the same bent-over position.

Common mistakes

Standing up during the row
Pulling the bar too high
Rounding through the lower back
Letting elbows flare wide
Using hip drive each rep

Form cues

Row to lower abdomen
Keep elbows close to sides
Hold torso angle
Use an underhand grip
Set shoulders down

Compared with similar variants

	Barbell Underhand Row	Barbell Bent Over Row	Single Arm Dumbbell Row	Seated Machine Row
Level	Intermediate	Intermediate	Beginner	Beginner
Technique to learn	moderate	moderate	moderate	easy
How tiring	high	high	moderate	moderate
Lower back	high	high	low	—
Hip	low	low	—	—
Equipment	Barbell	Barbell	Dumbbells, Flat bench	Seated row machine

An estimate from our exercise ratings, not medical advice. How we rate exercises

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Seated Machine Row Beginner
Easier Single Arm Dumbbell Row Beginner
This exercise Barbell Underhand Row Intermediate
Harder Front Lever Raise 140% of bodyweight

Too hard for now? Start with the Single Arm Dumbbell Row.

Quick answers

What muscles does the Barbell Underhand Row work?

Primary: Lats 9/10, Biceps 8/10. Also works: Upper back 7/10, Lower back 4/10.

Which joints does the Barbell Underhand Row load?

Lower back: high, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

When should I do the Barbell Underhand Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

How many sets and reps of the Barbell Underhand Row?

Strength: 4–5 sets of 4–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve.

What can I do instead of the Barbell Underhand Row?

Kettlebell: Kettlebell Row, Kettlebell Gorilla Row. Dumbbells: Bilateral Dumbbell Row, Chest Supported Dumbbell Underhand Row. Machine: Seated Cable Row (Close Grip), Seated Cable Row (Reverse Grip). Suspension trainer: Suspension Trainer Row, Feet Elevated Suspension Trainer Row.