Underhand Barbell Row
Underhand barbell rows. A larger ROM and more biceps. It works mainly the lats, trapezius and rear deltoid, with help from the biceps, lower back and forearm flexors.
In Flawless, a man aged 23–39 reaches Gold, the third of eight ranks, at 1.1× bodyweight (87.5 kg at 80 kg). For a woman it is 0.75× (45 kg at 60 kg).
How to do Underhand Barbell Row
- Hinge forward at the hips with a flat back to about 45 degrees, holding the bar with an underhand grip about shoulder width.
- Pull the bar to your lower abdomen with the elbows close to the body, squeezing the shoulder blades together at the top.
- Keep the torso still; the underhand grip brings in more biceps and lower lats than the overhand row.
- Lower with control to straight arms and let the shoulder blades relax forward before the next rep.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Trapezius | Trapezius |
| Primary | Rear deltoid | Deltoideus posterior |
| Secondary | Biceps | Biceps brachii |
| Secondary | Lower back | Erector spinae |
| Secondary | Forearm flexors | Flexores antebrachii |
Muscle data from StrengthLog.
Why do it
- Back thickness, not just width
- Whole-body tension — legs, hips, spine
- Carries straight over to the deadlift
Strength standards for Underhand Barbell Row
| Rank | Men | Women | Man, 80 kg | Woman, 60 kg |
|---|---|---|---|---|
| Bronze | start | start | – | – |
| Silver | 0.7× | 0.5× | 55 kg | 30 kg |
| Gold | 1.1× | 0.75× | 87.5 kg | 45 kg |
| Platinum | 1.45× | 1× | 115 kg | 60 kg |
| Diamond | 1.8× | 1.25× | 145 kg | 75 kg |
| Obsidian | 2.25× | 1.6× | 180 kg | 95 kg |
| Painite | 2.7× | 1.9× | 215 kg | 115 kg |
| Antimatter | 3.6× | 2.5× | 287.5 kg | 150 kg |
Ratios are one-rep max ÷ bodyweight for ages 23–39; kilograms are rounded to 2.5 kg.
Flawless takes your best set of Underhand Barbell Row, estimates your one-rep max with the Brzycki formula (reps are capped at 12) and divides it by the bodyweight in your profile, so you never have to test a true max. Women’s limits are 30 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Underhand Barbell Row work?
It works mainly the lats, trapezius and rear deltoid, with help from the biceps, lower back and forearm flexors.
How do you do Underhand Barbell Row?
Hinge forward at the hips with a flat back to about 45 degrees, holding the bar with an underhand grip about shoulder width. Pull the bar to your lower abdomen with the elbows close to the body, squeezing the shoulder blades together at the top. Keep the torso still; the underhand grip brings in more biceps and lower lats than the overhand row. Lower with control to straight arms and let the shoulder blades relax forward before the next rep.
What is a good Underhand Barbell Row for my bodyweight?
In Flawless, Gold starts at 1.1× bodyweight for men aged 23–39 and 0.75× for women, Diamond at 1.8× and 1.25×. For an 80 kg man that is a 87.5 kg and a 145 kg one-rep max.
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