BARBELL BENT OVER ROWS (SUPINATED GRIP)
Underhand Row for Back Thickness
Primary Muscles
Exercise Description
Stand with feet shoulder-width apart and a slight knee bend. Grip the barbell with an underhand (supinated) grip, hinge at the hips while keeping a flat back, and pull the bar toward your lower ribcage. Control the bar down to the start position without rounding your spine.
How To Perform
Stand with feet shoulder-width apart, toes forward, and knees slightly bent.
Grip the barbell with a shoulder-width underhand (supinated) grip.
Hinge at the hips to bring your torso near parallel to the floor while maintaining a neutral spine and braced core.
Pull the bar toward your lower ribcage, driving elbows back and keeping them close to your body.
Squeeze your back at the top, then lower the bar under control until arms are extended.
Maintain a flat back and steady tempo throughout; avoid using momentum.
Expert Tips
Keep a flat back - Maintain a neutral spine from head to hips to reduce injury risk and improve lat engagement.
Brace the core - Create intra-abdominal pressure before each rep to stabilize the torso and protect the lower back.
Control the eccentric - Lower the bar slowly (2–3 seconds) to increase time under tension and training effect.
Choose appropriate load - Use a weight you can row with perfect form for all prescribed reps without swinging.
Common Mistakes
Rounding the back - Losing spinal neutrality increases injury risk and reduces target muscle activation.
Using momentum - Hip thrusting or jerking the weight shifts tension away from the back muscles.
Pulling with the arms only - Initiate the pull by driving elbows back and retracting the shoulder blades.
Letting core go loose - A soft brace compromises torso stability and lower-back safety.
Info – Barbell Bent Over Rows Supinated Grip
The supinated grip emphasizes the lower lats and biceps while allowing a strong elbow drive. Keep your back flat and core engaged, moving through a controlled range to avoid momentum. Adjust the weight so you can complete all reps with crisp form.
Warm up thoroughly and consider pairing this row with deadlifts or pull-ups for balanced back development. Advanced lifters may add slow eccentrics or pauses to increase intensity without compromising technique.
Equipment Required
Barbell and weight plates.