Moves/bar underhand row

bar underhand row

ID: 1014

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Exercise Types:
Upper Pull, Core Resist
Contraindications:
None
Equipment:
Bar
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Initiate from the shoulder blades, not from the biceps.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Set a dead hang start — full shoulder elevation and scapular depression before initiating.
  4. 4. The elbow path determines which muscles work most — experiment deliberately.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Increase grip difficulty: towel grip, thick bar, or single-arm progression.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.