Barbell Row Under

Grip the bar with your palms facing forward and hinge your torso forward. An underhand grip can stress your wrists, so find a width that feels comfortable in your forearms and guides the bar naturally below your waist.

Send your elbows back close alongside your torso and pull the bar toward your lower abdomen. Keep your torso fixed and focus on driving your elbows far back to increase tension in your lower back muscles.

Pause briefly at the highest point, then slowly extend your arms to lower the bar. Resist your shoulders rolling sharply forward so your back stays under tension.

Focus on how far your elbows travel back rather than how high you lift the bar. If you feel it only in your biceps, lower the weight and drive your elbows farther back.

Forcing the bar toward your sternum or chest can irritate the front of your shoulders, while standing up as you pull turns it into a cheating curl. Excessively bent wrists raise injury risk, so keep your wrists and forearms aligned.

Inhale just before pulling to brace your torso, then exhale slowly as you row. Inhale while lowering to help maintain the same torso angle on the next rep.

With an underhand grip, consistent range of motion matters more than chasing heavier weight. If your back squeezes best when you pull toward your lower abdomen, use that height as your target.