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Barbell Underhand Bent-Over Row

Row a barbell to the waist with a supinated grip to bias the lower lats and biceps.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Lats, Upper back, Biceps
Equipment
Barbell
Movement
Pull

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the lats, for when the barbell is taken or you want a change.

Questions

What muscles does the Barbell Underhand Bent-Over Row work?
The Barbell Underhand Bent-Over Row mainly works the lats, upper back and biceps.
What equipment do you need for the Barbell Underhand Bent-Over Row?
A barbell.
How many sets and reps of the Barbell Underhand Bent-Over Row?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Barbell Underhand Bent-Over Row?
Archer Pull-Up, Band Lat Pulldown, Behind-the-Neck Lat Pulldown and Cable Straight-Arm Kneeling Pullover work the same main muscle.

Program it for your clients

Coaches add the Barbell Underhand Bent-Over Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.