Bent Over Row, Barbell, Underhand

Type: Back

A bent over row performed with an underhand narrow grip will work the lat muscles of the middle and lower back. The lats are one of the largest muscles in the back and cover most of the whole lower and mid back area. They are responsible for generating the power when pulling things towards you.

Level :

Intermediate

Equipment : Yes

	Back
	Biceps Lower Back Mid Back

Bent Over Row, Barbell, Underhand Steps:

Step 1:

Stand upright and grip the barbell with an underhand narrow grip.

Step 2:

Keeping the back straight bend forward to approximately 45 deg. This movement should all come from the hips and not the spine.

Step 3:

The back should remain straight throughout the exercise

Step 4:

Bend the knees slightly and pull the bar in towards the stomach by bending the elbows and pulling the shoulders back.

Step 5:

Pause briefly and lower the bar back to the start.

Top Tip:

The majority of the movement for this exercise should occur at the elbows and shoulders.
There should be little or no movement in the hips or spine, which should be kept straight at all times.