Underhand Barbell Row: Muscles Targeted, Benefits, and Proper Form

What Does Underhand Barbell Row Hit?

The underhand barbell row primarily targets the muscles of the back, especially the latissimus dorsi and rhomboids, while significantly engaging the biceps brachii due to the supinated (underhand) grip, making it an excellent compound exercise for upper body pulling strength and muscle development.

Primary Muscle Groups Targeted

The underhand barbell row is a foundational compound exercise that recruits a multitude of muscles, with a specific emphasis on those responsible for pulling movements and scapular retraction.

• Latissimus Dorsi (Lats): These large, fan-shaped muscles covering the sides of the back are the prime movers for adduction, extension, and internal rotation of the humerus. The underhand grip, by encouraging a slightly different elbow path and potentially a greater stretch at the bottom, can lead to a strong contraction of the lats, particularly their lower fibers.
• Rhomboids (Major & Minor): Located beneath the trapezius, between the spine and the scapula, the rhomboids are critical for scapular retraction (pulling the shoulder blades together) and downward rotation. Their strong activation is essential for effective pulling and maintaining shoulder health.
• Trapezius (Middle & Lower Fibers): While the upper traps are often associated with shrugging, the middle fibers are key for scapular retraction, and the lower fibers assist with scapular depression and upward rotation. The rowing motion heavily engages these portions, contributing to overall back thickness and posture.

Synergistic and Stabilizer Muscles

Beyond the primary movers, several other muscle groups play crucial synergistic or stabilizing roles, contributing to the overall effectiveness and safety of the exercise.

• Biceps Brachii: This is perhaps the most notable difference when comparing the underhand row to its overhand counterpart. The supinated grip places the biceps in a mechanically advantageous position, leading to significantly increased activation. The biceps act as powerful elbow flexors, assisting the pulling motion.
• Posterior Deltoids: The rear portion of the shoulder muscles assists in horizontal abduction and external rotation of the humerus, contributing to the pulling action, especially as the weight is brought towards the body.
• Erector Spinae: This group of muscles running along the spine (iliocostalis, longissimus, spinalis) works isometrically to maintain a rigid, neutral spine throughout the movement. They are crucial for preventing spinal flexion and protecting the lower back.
• Forearms (Flexors & Extensors): These muscles are heavily involved in gripping the barbell and stabilizing the wrist throughout the lift.
• Core Musculature (Transverse Abdominis, Obliques, Rectus Abdominis): The deep core muscles engage to stabilize the trunk, prevent excessive spinal movement, and transfer force efficiently from the lower body to the upper body during the lift.

The Influence of Grip: Underhand vs. Overhand

The underhand (supinated) grip fundamentally alters muscle activation compared to the traditional overhand (pronated) grip barbell row.

• Increased Biceps Activation: As highlighted, the underhand grip biases the biceps, making it an excellent exercise for those looking to build both back thickness and bicep mass simultaneously.
• Potentially Greater Lat Stretch: Some individuals find that the underhand grip allows for a slightly greater stretch in the lats at the bottom of the movement, which can contribute to a more profound contraction upon pulling.
• Different Elbow Path: The underhand grip naturally encourages the elbows to stay closer to the body during the pull, which can emphasize the lats and lower traps. In contrast, the overhand grip might allow the elbows to flare out more, potentially shifting some emphasis to the upper back and rear deltoids, depending on execution.

Biomechanical Considerations for Optimal Activation

To maximize the target muscle engagement and minimize injury risk, understanding the biomechanics of the underhand barbell row is key.

• Spinal Position: Maintaining a neutral spine throughout the movement is paramount. A rounded back can place undue stress on the intervertebral discs, while excessive hyperextension can compress spinal structures. The erector spinae work tirelessly to prevent these deviations.
• Scapular Retraction and Depression: Effective pulling involves more than just bending the elbows. Initiating the pull by retracting (pulling back) and depressing (pulling down) the shoulder blades ensures the rhomboids, middle/lower trapezius, and lats are the primary drivers, rather than just the arms.
• Controlled Eccentric Phase: The lowering (eccentric) phase of the row is just as important as the concentric (lifting) phase. Slowly controlling the weight back down under tension extends the time the muscles are under load, promoting greater hypertrophy.

Benefits of Incorporating the Underhand Barbell Row

Including the underhand barbell row in your training regimen offers several advantages:

• Comprehensive Back Development: Effectively targets key muscles for back thickness, width, and overall strength.
• Enhanced Bicep Strength and Size: Provides a significant stimulus for bicep growth, making it an efficient exercise for two major muscle groups.
• Improved Posture: Strengthens the muscles responsible for pulling the shoulders back and down, counteracting the effects of prolonged sitting and promoting better posture.
• Functional Strength: Develops pulling strength that translates to various daily activities and other compound lifts (e.g., deadlifts, pull-ups).

Proper Form for Maximizing Muscle Activation

To ensure the underhand barbell row effectively hits the intended muscles, focus on these key form points:

• Starting Position: Stand with feet hip-width apart, grip the barbell with an underhand grip slightly wider than shoulder-width. Hinge at the hips, keeping a slight bend in the knees, until your torso is roughly parallel to the floor (or at a 45-degree angle, depending on mobility). Maintain a neutral spine.
• Initiate the Pull: Begin the movement by retracting your shoulder blades, then pull the barbell towards your lower abdomen/upper waist. Focus on driving your elbows up and back.
• Peak Contraction: Squeeze your back muscles at the top of the movement, imagining you are trying to hold a pencil between your shoulder blades.
• Controlled Lowering: Slowly lower the barbell back to the starting position, maintaining tension in your back muscles and controlling the eccentric phase. Avoid letting gravity drop the weight.
• Avoid Momentum: Do not use excessive body English or "rock" the weight up. The movement should be controlled and driven by the back muscles.

By understanding the intricate muscular demands and biomechanics of the underhand barbell row, you can effectively incorporate this powerful exercise to build a strong, well-developed back and robust pulling strength.