Underhand Barbell Row — Barbell Row Variation
Intermediate
The underhand barbell row (Yates row) swaps to a supinated grip, pulling the bar into the lower abdomen. This grip shift increases biceps contribution and tends to target the lower lats more than the overhand version.
Best for: Lower lat thickness and biceps involvement
How It Differs from Barbell Row
Uses a supinated (underhand) grip, which allows the elbows to stay closer to the body and increases biceps involvement. The bar path tends to hit lower on the torso, emphasizing the lower lats.
How to Perform
- Stand over a loaded barbell with feet shoulder-width apart, hinge at the hips to about 45 degrees.
- Grab the bar with a shoulder-width underhand (supinated) grip.
- Row the bar up toward your lower abdomen, keeping elbows tight to your sides.
- Lower the bar under control without fully rounding your back.
Equipment & Muscles
Barbell|LatsBicepsRhomboidsRear DeltsLower Back
Pros
- + Greater biceps activation
- + Targets lower lats effectively
- + Can typically handle more weight than overhand
Cons
- - Higher biceps tendon stress
- - Easier to cheat with momentum
- - Grip may fatigue faster for some