Bent Over Row With Barbell, Underhand Grip

General And Specifics

• in contrast to Bent Over Row with Barbell, Overhand Grip the focus is on biceps and lats
• the elbows are closer to body than with the over hand grip
• beginners start with less weight, because there a lot of stabilizing muscles are required, for instance bottom, adductors and hamstrings
• doing the exercise wrongly can provoke injuries
• if you are used to this exercise, you can use more weight

Starting Position

• step close to the barbell
• squat
• brace your body and grasp the barbell with both hands shoulder width with under hand grip (the palms of the hand point to the ceiling)
• bend your upper body forwards
• your bottom is pushed backwards
• the back remains straight
• the feet are shoulder width apart
• hold the barbell in knee-height
• keep your upper body bent in an angle to about 45 degrees

Correct Execution

• pull the barbell into the target zone: lower end of the sternum to upper end of the abs
• your back does not move
• the shoulder blades move towards each other
• hold the weight up for a brief moment
• then let the barbell sink down back into the starting position and repeat the exercise