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Back · Barbell
Barbell Underhand Bent Over Row
Barbell Underhand Bent Over Row is an intermediate compound strength exercise that works the lats (back), with the biceps and upper back assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Biceps · Biceps Brachii
- Upper Back · Trapezius, Rhomboids
How to do Barbell Underhand Bent Over Row
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up), hands placed slightly wider than shoulder-width apart.
- Slightly bend your knees and hinge at your hips, keeping your back straight and torso slightly above parallel to the floor. Allow the barbell to hang directly in front of you with your arms fully extended.
- Pull the barbell toward your lower ribcage by bending your elbows, keeping them close to your body. Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the barbell back to the starting position by extending your arms fully. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight throughout the movement to avoid rounding your spine.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize muscle engagement.
- Keep your elbows close to your body throughout the movement to effectively target your back muscles.
Barbell Underhand Bent Over Row alternatives
More lats exercises
Barbell Underhand Bent Over Row FAQ
What muscles does Barbell Underhand Bent Over Row work?
Barbell Underhand Bent Over Row mainly works the lats in the back (Latissimus Dorsi and Teres Major). The biceps and upper back work as secondary muscles.
What equipment do you need for Barbell Underhand Bent Over Row?
You need a barbell.
How many sets and reps of Barbell Underhand Bent Over Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Underhand Bent Over Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Barbell Underhand Bent Over Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Underhand Bent Over Row?
Other exercises for the lats include Bent-Over Row With Bar, Cable Bent Over Row, Dumbbells Bent Over Row and Bent Over Row Resistance Band.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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