Back · Barbell
Underhand Row
How to do the underhand row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Grip the barbell with an underhand grip, hands shoulder-width apart. Hinge at the hips with a flat back, keeping the bar close to your shins. Pull the bar to your lower ribcage, squeezing your lats, then lower it back down with control.
- 1Grip the bar with palms facing up and row it toward your lower ribcage, feeling your lower lats and biceps working
- 2Keep your back flat and hinge at your hips to maintain tension in your posterior chain
- 3Squeeze your shoulder blades together at the end of each pull
Common mistakes
- Don't jerk the bar or use your lower back to yank it up
- Avoid letting your elbows flare out wide or your wrists bend excessively
- Don't round your back or let the bar drift away from your body
Muscles worked
The underhand row mainly works the lats and mid traps, with the biceps, forearms, lower back, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Underhand Row strength standards
See how your underhand row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM97.5 lb
Silvere1RM145 lb
Golde1RM202.5 lb
Platinume1RM260 lb
Diamonde1RM295 lb
Champione1RM322.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the underhand row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.