Underhand bent-over barbell row

The bent-over barbell row with the palms facing forward: the same unsupported hinge, which loads the low back most of the rows compared, with the grip turned.

Row family

Underhand bent-over barbell row

Harder option

The bent-over barbell row with the palms facing forward: the same unsupported hinge, which loads the low back most of the rows compared, with the grip turned.

DemandHard

Equipment requiredA barbell

Muscle focusBack · Biceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Hold a barbell with the palms facing forward, shoulder-width, and hinge forward with a flat back.
Row the bar to the lower ribs, the elbows close to the sides.
Lower it slowly to long arms.

Form cues

Hold the hinge still; only the arms move.
Keep the neck in line with the back.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Fenwick 2009 · Rowing exercises compared: the bent-over row loads the trunk and spine most (EMG, JSCR) ↗
NSCA Personal Training Quarterly · Strength training for the older client (split-stance and row progressions, simple to complex) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

A barbell

Level

Advanced. See the easier and harder options above.

Similar moves

Bent-over barbell row demonstrated on the 3D figure

3D demoBent-over barbell rowAdvanced · A barbell

Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Smith machine bent-over row demonstrated on the 3D figure

3D demoSmith machine bent-over rowIntermediate · Strength machine

Alternating bent-over kettlebell row demonstrated on the 3D figure

3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebell

Bent-over two-kettlebell row demonstrated on the 3D figure

3D demoBent-over two-kettlebell rowIntermediate · A kettlebell

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Questions people ask

What muscles does the Underhand bent-over barbell row work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the Underhand bent-over barbell row?

A barbell.

Is the Underhand bent-over barbell row good for beginners?

It is an advanced move. Build up to it with the Supported single-arm dumbbell row first.

What is an easier alternative to the Underhand bent-over barbell row?

Try the Supported single-arm dumbbell row. Both are written steps in the same progression.

How do I make the Underhand bent-over barbell row harder?

Progress to the Muscle-up, or add load, range or slower lowering once your form is solid.