Bent Over Row Underhand Grip
Improves overall back strength and reduces the risk of injury
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes, biceps. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Step 1: Setup — feet shoulder-width apart, knees slightly bent, and hands gripping the barbell with a pronated grip.
- Step 2: Initiation — engage the core and maintain a straight back.
- Step 3: Main movement — lift the barbell up, keeping the elbows close to the body.
- Step 4: End position — squeeze the shoulder blades and hold for a brief moment.
- Step 5: Return — slowly lower the barbell back down to the starting position.
- Step 6: Breathing reminder — exhale on the lift and inhale on the lower.
- Step 7: Safety note — avoid rounding the back or using jerking motions.
Equipment
- Barbell
Coaching tips
Benefits
Improves overall back strength and reduces the risk of injury
Common mistakes
Not maintaining a stable core or using the wrong grip
Make it harder
Increase the weight or add more sets
Make it easier
Reduce the weight or remove the pronated grip
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Double D Handle Body Weight Row
Intermediate · 3 sets × 10-15 repsBent Over Row Overhand Grip
Beginner · 3 sets × 12 repsFace Pull
Beginner · 3 sets × 12-15 repsKettlebell Shrug
Beginner · 3 sets × 12-15 repsBodyweight Row with Full Knee Tuck
Advanced · 3 sets × 8-12 repsDumbbell Bird Dog Row
Intermediate · 3 sets × 8-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.