Barbell bench row with close underhand grip

Builds the lats and upper back, with the biceps assisting the pull. Better pulling strength supports posture and balances pressing work.

Muscle group

Back

Equipment

Barbell

Exercise type

Compound

Technique

Moderate technique

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Muscles worked

§ 01 · Muscles

Primary muscle

Back

Supporting muscles

BicepsForearm

How to perform

§ 02 · Steps

01
Set a barbell under an elevated bench and lie face down on the bench so your whole body, legs included, rests on it with your chest near the top end.
02
Grip the bar with a close underhand grip (palms facing forward), about shoulder-width or slightly narrower.
03
Row the bar up toward the bench by driving your elbows back close to your sides, and squeeze your shoulder blades together at the top.
04
Lower the bar slowly back to straight arms without your chest lifting off the bench.
05
Repeat for the desired number of controlled reps.

Beginner's guide

§ 03 · Guide

What it works

Builds the lats and upper back, with the biceps assisting the pull. Better pulling strength supports posture and balances pressing work.

What it should feel like

You should feel it in your lats and upper back, not mostly in your arms or neck. Squeeze your shoulder blades together at the top.

Most common mistake

A common mistake is pulling with the arms only. Start by engaging your shoulder blades and keep your body steady throughout the movement.

How to get started at the gym

§ 04 · SisuLift

Barbell bench row with close underhand grip is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.