Bent-Over Rows: Underhand Grip, Benefits, Form, and Mistakes to Avoid

How to do bent over rows underhand?

The underhand bent-over row is a highly effective strength exercise that targets the back muscles, with a particular emphasis on the latissimus dorsi and, due to the supinated grip, increased activation of the biceps brachii.

Understanding the Underhand Bent-Over Row

The bent-over row is a foundational compound exercise for developing a strong and muscular back. When performed with an underhand (supinated) grip, where your palms face upwards, it subtly alters the biomechanics compared to the traditional overhand grip. This variation often allows for a slightly greater range of motion for some individuals and places a more significant emphasis on the biceps, while still powerfully engaging the primary pulling muscles of the back. It's a versatile movement that can be executed with a barbell, dumbbells, or a cable machine.

Muscles Engaged

The underhand bent-over row is a comprehensive back builder, recruiting a wide array of muscles:

• Primary Movers:
  • Latissimus Dorsi (Lats): The largest muscles of the back, responsible for shoulder adduction, extension, and internal rotation. They are the primary target of this exercise.
  • Teres Major: Assists the lats in shoulder extension and adduction.
  • Rhomboids (Major and Minor): Responsible for retracting (squeezing together) and rotating the scapulae.
  • Trapezius (Middle and Lower Fibers): The middle traps assist in scapular retraction, while the lower traps depress and stabilize the scapulae.
• Secondary Movers (Synergists):
  • Biceps Brachii: Due to the underhand grip, the biceps are highly engaged in flexing the elbow joint during the pull.
  • Posterior Deltoids: Assists in shoulder extension and horizontal abduction.
  • Erector Spinae: These muscles along the spine work isometrically to maintain a rigid, neutral spinal position throughout the lift, preventing spinal flexion.
• Stabilizers:
  • Core Muscles (Transverse Abdominis, Obliques): Crucial for maintaining trunk stability and preventing unwanted movement.
  • Glutes and Hamstrings: Work to stabilize the hips and maintain the hinged position.

Step-by-Step Execution

Mastering the form for the underhand bent-over row is paramount for both effectiveness and injury prevention.

Setup

1. Barbell Position: Load a barbell on the floor, or position yourself in front of a rack if using a rack pull setup.
2. Foot Placement: Stand with your feet approximately shoulder-width apart, toes pointing slightly out or straight forward.
3. Grip: Hinge at your hips, keeping your back straight. Grasp the barbell with an underhand (supinated) grip, slightly wider than shoulder-width apart. Your palms should be facing the ceiling.
4. Starting Stance: Lift the barbell off the floor (similar to the start of a deadlift) or from the rack. Your knees should have a slight bend, and your torso should be hinged forward from the hips, forming an angle between 45 degrees and parallel to the floor. The closer to parallel, the more challenging the exercise.
5. Spinal Alignment: Maintain a neutral spine throughout the entire movement. Your head should be in line with your spine, neither hyperextended nor flexed. Engage your core tightly. Your chest should be proud, and shoulders pulled back and down. Let the bar hang directly below your shoulders with arms fully extended.

Execution

1. Initiate the Pull: Begin the movement by pulling the barbell upwards towards your lower abdomen or belly button.
2. Elbow Path: Drive your elbows upwards and backwards, keeping them relatively close to your torso. Avoid flaring them out excessively.
3. Squeeze: Focus on squeezing your shoulder blades together at the top of the movement, feeling the contraction in your mid-back muscles. Avoid shrugging your shoulders towards your ears.
4. Controlled Movement: Ensure the pull is controlled and deliberate, utilizing your back muscles rather than momentum.

Descent

1. Controlled Lowering: Slowly and deliberately lower the barbell back to the starting position, allowing your arms to fully extend.
2. Maintain Form: Throughout the descent, maintain your hinged torso position, neutral spine, and core engagement. Do not allow your back to round or your hips to rise.
3. Full Stretch: Allow for a full stretch in your lats at the bottom, but do not let the weight pull your shoulders forward excessively, which could compromise spinal integrity.

Benefits of the Underhand Grip

Choosing the underhand grip for your bent-over rows offers distinct advantages:

• Increased Biceps Activation: The supinated grip places the biceps in a more mechanically advantageous position, leading to greater recruitment and development of these arm muscles.
• Potentially Greater Lat Activation: For some individuals, the underhand grip allows for a more natural path of the elbows, enabling a stronger contraction of the latissimus dorsi by facilitating better elbow tuck and shoulder extension.
• Improved Range of Motion: Depending on individual biomechanics, the underhand grip can sometimes allow for a slightly greater range of motion at the top of the pull, leading to a deeper contraction of the back muscles.
• Grip Variety: Alternating between overhand and underhand grips can help prevent imbalances and develop overall grip strength by challenging the forearms in different ways.

Common Mistakes to Avoid

Proper form is critical to maximize the benefits and minimize injury risk.

• Rounding the Back: This is the most dangerous mistake. It places excessive stress on the spinal discs and ligaments. Always maintain a neutral spine and engage your core.
• Using Momentum (Jerking): Swinging the weight up with your hips or torso indicates the weight is too heavy. Focus on a slow, controlled pull using your back muscles.
• Shrugging Shoulders: Allowing your shoulders to rise towards your ears during the pull shifts tension from your lats to your upper traps, which is not the primary target. Keep your shoulders pulled down and back.
• Partial Range of Motion: Not fully extending the arms at the bottom or not pulling the bar high enough at the top limits muscle activation and development.
• Excessive Knee Bend/Standing Up: While a slight knee bend is necessary, straightening up too much reduces the load on the back and turns it into more of an upright row or shrug. Maintain the hinged position.
• Flaring Elbows: Keeping the elbows tucked closer to the body helps to emphasize the lats; excessive flaring can shift emphasis and potentially strain the shoulders.

Programming and Progression

Incorporate underhand bent-over rows into your pulling workouts, typically after heavier compound lifts like deadlifts or pull-ups.

• For Strength: Aim for 3-5 sets of 4-6 repetitions, using a challenging weight with perfect form.
• For Hypertrophy (Muscle Growth): Aim for 3-4 sets of 8-12 repetitions, focusing on a strong mind-muscle connection and controlled tempo.
• For Endurance: Aim for 2-3 sets of 15+ repetitions with lighter weight.

Progression:

• Increase Weight: Gradually add weight as your strength improves.
• Increase Reps/Sets: Progress by adding repetitions or sets within your target range.
• Tempo Control: Slow down the eccentric (lowering) phase to increase time under tension.
• Pause at Top: Incorporate a 1-2 second pause at the top of the movement to maximize muscle contraction.
• Variations: Once proficient with the barbell, explore dumbbell underhand rows (which allow for a greater stretch at the bottom) or cable rows for consistent tension.

Safety Considerations and When to Avoid

While highly beneficial, the bent-over row requires attention to safety:

• Spinal Health: Individuals with pre-existing lower back pain, disc issues, or spinal instability should exercise extreme caution or avoid this exercise entirely. Consult a healthcare professional or physical therapist before attempting.
• Shoulder Health: If you experience shoulder pain during the movement, reassess your form or consider alternative exercises.
• Warm-Up: Always perform a thorough warm-up, including dynamic stretches and light cardio, before heavy lifting.
• Listen to Your Body: If you feel sharp pain at any point, stop the exercise immediately.
• Start Light: Begin with a lighter weight to master the form before increasing the load. Consider performing the exercise in a power rack with safety pins set appropriately.

Conclusion

The underhand bent-over row is an excellent addition to any well-rounded strength training program, offering a unique stimulus for back and biceps development. By understanding its biomechanics, adhering to strict form, and being mindful of common mistakes, you can effectively and safely harness its power to build a strong, resilient, and aesthetically balanced physique. Consistency in practice and a commitment to proper technique are your keys to success.