What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Barbell Underhand Bent-over Row
The Underhand Barbell Row is performed with a hip hinge and palms facing up, pulling the bar toward the lower abdomen. The supinated grip typically increases biceps involvement while still heavily training the back. Excelente para progressão no treino.
Primary Equipment
Olympic barbell
Olympic barbell
Key Benefits
- Builds back thickness and strength through horizontal pulling.
- Underhand grip increases biceps contribution for many lifters.
- Trains trunk stability in a hinged position.
- Complements the Overhand Barbell Row.
Instructions
- Stand with your feet positioned at hip width
- Hold the bar with your hands positioned at shoulder width and your palms facing forward
- Lean your torso forward while keeping the bar aligned in the same direction
- Perform the movement by pulling the bar upward until it approaches your abdomen
- Return in a controlled manner
Tips
- Avoid swinging your body forward and backward
- Keep your abdomen and glutes contracted
- Avoid using momentum or sudden movements
Restrictions
If you have low-back pain, disc history, or poor hinge control, reduce load or choose a supported row machine. Elbow discomfort may require lighter weights and neutral wrists. Avoid excessive torso motion and stop if you feel sharp pain, numbness, or tingling.
Common Mistakes to Avoid
- Rounding the lower back.
- Using momentum and jerking the torso.
- Standing up mid-set and changing the row angle.
