Cable Bent Over Under Grip Row

Stand facing the low pulley, grip the bar with your palms facing up, then bend your knees slightly and push your hips back to lean your torso forward. Keep your back straight and start with your arms reaching long toward the cable.

Keep your elbows tight to your sides as you drive them back and pull the bar toward your lower abdomen. With an underhand grip, your elbows travel close to your torso for a deep lower lat contraction.

Pause briefly at the top, then slowly straighten your arms and send the bar toward the cable. Keep your torso angle and control the full stretch of your lats.

Focus on the back of your sides shortening as your elbows travel past your hips. Compared with an overhand row, it is natural to feel the tension gather more in your lower lats.

Curling your wrists up as you pull turns it into a curl and tires your biceps first. Raising your torso as you pull adds momentum, so hold the same hinge angle from start to finish.

Inhale and brace your abs before you hinge, then exhale as you pull. Inhale again as you straighten your arms and keep your lower back tension from letting go.

If your biceps take over, hold the bar lightly as if hooking it with your fingers and think of pulling with your elbows. If your lower back tires first, stand a little more upright and lower the weight.