Underhand Row: Muscles Worked, Proper Form, and Benefits

How to Do an Underhand Row?

The underhand row, also known as the supinated grip row or reverse grip row, is a powerful compound exercise that primarily targets the muscles of the back and biceps, offering a unique stimulus for muscle growth and strength development.

Introduction to the Underhand Row

The underhand row is a fundamental pulling exercise that involves pulling a weight (such as a barbell, dumbbell, or cable handle) towards your body while maintaining an underhand (supinated) grip. This grip orientation subtly shifts the emphasis of the exercise, increasing activation of the biceps brachii and the lower fibers of the latissimus dorsi compared to an overhand grip. It's an excellent movement for building back thickness, improving posture, and enhancing overall pulling strength.

Muscles Worked

The underhand row is a highly effective exercise for targeting multiple muscle groups in the upper body and core:

• Primary Movers:
  • Latissimus Dorsi: The large muscles of the back, especially the lower fibers, responsible for adduction, extension, and internal rotation of the arm.
  • Biceps Brachii: The primary muscle on the front of the upper arm, heavily recruited due to the supinated grip.
• Synergists (Assisting Muscles):
  • Rhomboids (Major and Minor): Muscles between the shoulder blades, responsible for scapular retraction.
  • Trapezius (Middle and Lower): Muscles of the upper back, assisting with scapular retraction and depression.
  • Posterior Deltoids: Rear part of the shoulder, assisting in shoulder extension and external rotation.
  • Teres Major: A small muscle located inferior to the teres minor, assisting the latissimus dorsi.
• Stabilizers:
  • Erector Spinae: Muscles running along the spine, crucial for maintaining a neutral spinal position.
  • Core Musculature: Abdominals and obliques, stabilizing the torso.
  • Hamstrings and Glutes: Assist in hip hinge stability during bent-over variations.

Step-by-Step Instructions (Barbell Bent-Over Underhand Row)

The barbell bent-over underhand row is a foundational variation. Follow these steps for proper execution:

1. Setup:
   • Load a barbell on the floor. Stand with your feet shoulder-width apart, the barbell positioned over the middle of your feet.
   • Hinge at your hips, pushing your glutes back, keeping a slight bend in your knees. Your torso should be roughly parallel to the floor or slightly above (depending on hamstring flexibility and comfort).
   • Reach down and grasp the barbell with an underhand (supinated) grip, hands slightly wider than shoulder-width apart.
   • Ensure your back is straight and neutral, chest up, and shoulders pulled back and down. Your gaze should be a few feet in front of you on the floor to maintain a neutral neck alignment.
2. Initiate the Pull:
   • Engage your core and initiate the pull by driving your elbows back and up, squeezing your shoulder blades together.
   • Imagine pulling the bar towards your lower abdomen or navel, rather than your chest. Keep your elbows relatively close to your body.
3. Peak Contraction:
   • Pull the bar until it touches your lower abdomen or is as high as possible while maintaining proper form and a stable torso.
   • Squeeze your back muscles hard at the top of the movement. Avoid shrugging your shoulders or relying on momentum.
4. Controlled Descent:
   • Slowly and with control, lower the barbell back to the starting position. Resist the weight, feeling the stretch in your lats and biceps.
   • Maintain your hip hinge and neutral spine throughout the entire range of motion.
5. Repetition:
   • Complete the desired number of repetitions, ensuring consistent form. Do not allow your back to round or your torso to excessively straighten between reps.

Common Variations

The underhand row can be performed with various equipment, each offering a slightly different feel and benefit:

• Dumbbell Underhand Row: Can be performed with two dumbbells simultaneously or unilaterally (one arm at a time) using a bench for support. Offers greater range of motion and addresses muscular imbalances.
• Cable Underhand Row (Seated or Standing): Provides constant tension throughout the movement and is often easier on the lower back. Seated variations typically use a low pulley, while standing variations can use a high or low pulley.
• Machine Underhand Row: Utilizes a dedicated rowing machine (e.g., Hammer Strength row). Offers stability and allows for heavy loading, ideal for isolating the back muscles.
• Inverted Row (Underhand Grip): A bodyweight exercise where you pull your body up to a bar while lying supine. Excellent for developing foundational pulling strength and core stability, scalable by adjusting body angle.

Proper Form and Technique Cues

Mastering the underhand row requires attention to detail. Focus on these cues:

• Maintain a Neutral Spine: Your back should remain straight and flat, avoiding any rounding or excessive arching throughout the lift. This is paramount for spinal safety.
• Hinge at the Hips: The movement should initiate from a strong hip hinge, not by bending at the waist. Your glutes should be pushed back.
• Elbows Tucked: Keep your elbows relatively close to your body as you pull. Flaring them out reduces lat activation and places more stress on the shoulders.
• Squeeze Your Shoulder Blades: At the top of the movement, actively squeeze your shoulder blades together. Think about pulling with your elbows, not just your arms.
• Controlled Movement: Perform both the pulling (concentric) and lowering (eccentric) phases with control. Avoid jerking the weight or letting it drop quickly.
• Pull to Your Navel: Aim to pull the weight towards your lower abdomen or navel. This target helps ensure proper lat activation and elbow path.

Common Mistakes to Avoid

Avoiding these common errors will maximize effectiveness and minimize injury risk:

• Rounding the Back: The most dangerous mistake. It places immense shearing forces on the spine. Always prioritize a neutral spine.
• Using Too Much Momentum: "Jerking" the weight up with your lower back and legs reduces the work done by your target muscles. Use a weight you can control.
• Shrugging the Shoulders: Allowing your upper traps to take over by shrugging your shoulders towards your ears. Keep your shoulders pulled down and back.
• Flaring Elbows Out Wide: This shifts emphasis from the lats to the upper back and shoulders, and can place undue stress on the shoulder joints.
• Not Controlling the Eccentric Phase: Dropping the weight quickly negates half the exercise's benefit. Lower the weight slowly and with control.
• Excessive Weight: Using a weight that compromises form. Always prioritize perfect technique over ego lifting.

Benefits of the Underhand Row

Incorporating the underhand row into your routine offers several distinct advantages:

• Enhanced Bicep Activation: The supinated grip significantly increases the recruitment of the biceps, making it an excellent exercise for arm development alongside back strength.
• Greater Lower Lat Engagement: The grip and pulling angle tend to emphasize the lower and outer fibers of the latissimus dorsi, contributing to a wider, thicker back.
• Improved Grip Strength: Holding the weight with a supinated grip challenges your forearm and grip muscles, leading to improved overall grip strength.
• Functional Strength: Mimics real-world pulling movements, enhancing functional strength for daily activities and other athletic endeavors.
• Better Posture: Strengthens the muscles responsible for pulling the shoulders back and down, counteracting rounded shoulders and improving overall posture.
• Versatility: Can be performed with various equipment, making it adaptable to different training environments and preferences.

Programming Considerations

• Placement: Typically performed early in a back-focused workout or as a primary compound movement on a full-body day, after warm-up sets.
• Sets and Reps:
  • For strength and hypertrophy: 3-4 sets of 6-12 repetitions.
  • For muscular endurance: Lighter weight, 2-3 sets of 12-15+ repetitions.
• Progression: Gradually increase the weight, repetitions, or sets over time. You can also decrease rest periods or increase time under tension.
• Complementary Exercises: Pair with vertical pulling movements (e.g., pull-ups, lat pulldowns) and pushing movements (e.g., bench press, overhead press) for balanced development.

Who Should Do This Exercise?

The underhand row is suitable for:

• Fitness Enthusiasts: Looking to build a strong, muscular back and improve overall pulling strength.
• Personal Trainers: As a staple exercise for clients seeking back development and bicep engagement.
• Student Kinesiologists: To understand the biomechanics of supinated grip pulling and muscle activation.
• Athletes: Requiring robust pulling mechanics for their sport (e.g., combat sports, rowing, climbing).
• Individuals with Good Foundational Mechanics: Those who have mastered the hip hinge and can maintain a neutral spine.

Individuals with pre-existing lower back issues or significant hamstring inflexibility should approach bent-over variations with caution and may prefer seated cable or machine variations initially.

Safety and Precautions

• Start Light: Always begin with a lighter weight to master the form before progressively increasing the load.
• Listen to Your Body: If you experience any sharp pain, especially in your lower back, stop the exercise immediately.
• Warm-Up Adequately: Prepare your muscles and joints with light cardio and dynamic stretches before lifting.
• Spotter for Heavy Lifts: If attempting very heavy barbell rows, consider having a spotter present, though spotting a row can be challenging.
• Core Engagement: Consciously brace your core throughout the movement to protect your spine.
• Footwear: Wear flat-soled shoes for better stability and ground contact.

Conclusion

The underhand row is a highly effective and versatile exercise for building a strong, thick back and powerful biceps. By understanding its biomechanics, adhering to proper form, and being mindful of common mistakes, you can safely and effectively integrate this exercise into your training regimen to unlock significant gains in strength, muscle mass, and functional capacity. Always prioritize technique over load to ensure long-term progress and injury prevention.