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Having a strong fit back is a prerequisite if you want to avoid back pain and other problems.  Rows are amazing for your body, for your back specifically.

And as you know, diversity is key when aiming to achieve metabolic and physical changes in the body.  Barbell rows is just another way of performing rows but using barbells instead of dumbbells.

Bent over barbell rows have numerous benefits. They build your strength since you can use more weight than with other rowing variations.  Besides building a strong back, bent over barbell rows increase power as they entail pulling the weight quickly.  The strength gained in the movement  can also be translated into other compound movements like the bench press and deadlift.  In reference to muscle mass, they help form thick muscles across the whole back if your aim is hypertrophy.


Bent Over Barbell Rows can be performed with different hand grips and body positions, providing diverse results.

Hand Grip:

  • Underhand or supinated grip is when your hand grabs the barbell from underneath. When you stand up with the bar, your palms face the ceiling as opposed to the floor.
  • Overhand or pronated grip is the opposite grip. When you stand up with the bar, your palms face the floor instead of the ceiling.

Body Position /Angles:

  • Yates rows are performed by bending your torso forward and positioning your back at a 45-degree angle or so. The shallow angle allow you to use more weight. This position hits the upper back and traps primarily and avoids putting too much pressure on the lower back.
  • Pendlay rows are performed at a 90-degree bend so your back is parallel to the floor. During this movement, you put the bar down all the way down to the floor with every repetition, highly stimulating the lats.


Bent Over Underhand Barbell Rows

As stated before Bent Over Underhand Barbell Rows use a supinated grip. Using a supinated grip highly activates the lats (the latissimus dorsi is the largest muscle in the upper body, which stretches to the sides of the back behind the arms), as well as the rhomboids and traps. The biceps are another muscle group that are highly engaged during these rows.

Additionally, rear shoulders and rotator cuff muscles are involved in the bent over underhand barbell row movement.  Some of the stabilizing muscles involved are the erector spinae (group of back muscles which extends the vertebral column down to the lower back), abs, hamstrings, and glutes.


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If you want to workout at home, you can even buy a Barbell Weight Set at an inexpensive price. So you can exercise at any time and under any weather conditions!




Remember, whether you want to lose weight, tone your body, gain strength or size,

all muscles must be trained.

Lift, Burn more Fat, Get Stronger and Live Healthier!


To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor


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