Back
Bent Over Row (Underhand Grip)
The bent over row with your palms facing forward. The underhand grip keeps your elbows close and brings your lats and biceps into it more.
- Works
- Lats, upper back, biceps, rear shoulders
- Equipment
- A pair of dumbbells
- Load
- Medium to heavy
How to do it
- 1Stand with your feet hip width apart, a dumbbell in each hand, palms facing forward.
- 2Soften your knees and hinge at your hips until your torso is at about 45 degrees, back flat, arms hanging straight down.
- 3Row the dumbbells up toward your hips, elbows close to your sides, until your elbows pass your body.
- 4Lower slowly until your arms are straight.
Cues
- Brace your core and keep your back flat.
- Pull your elbows back toward your hips, not up to your shoulders.
- Squeeze your shoulder blades together at the top.
Common mistakes
- Standing up as you row. Hold the same hinge every rep. If your chest rises to finish, go lighter.
- Curling the weight. The underhand grip makes it easy to turn this into a curl. Pull with your elbows and keep your wrists straight.
- Rounding your back. Lighten the dumbbells and hinge from the hips until your back stays flat.
Easier
Go lighter, or rest one hand on a bench and row one arm at a time.
Harder
Do 1.5 reps: row all the way up, lower halfway, row back up, then lower all the way. That's 1 rep.
Try it: 3 sets of 6 to 10 reps, or 30 seconds on and 30 off.
Is an underhand or overhand row better?
Neither is better. Underhand keeps your elbows tucked and brings in more lats and biceps. Overhand lets your elbows flare a little and puts more on your upper back and rear shoulders.
