Bent Over Underhand Grip T-Bar Row

How to Perform the Bent Over Underhand Grip T-Bar Row

Set one end of a barbell into a landmine attachment or wedge it into a corner. Load weight plates on the other end.
Straddle the barbell facing the loaded end and grip the bar with an underhand (supinated) grip, palms facing up.
Bend your knees slightly and hinge forward at the hips until your torso is approximately 45 degrees to the floor, maintaining a flat back.
Pull the barbell toward your lower abdomen by driving your elbows back along your sides, squeezing your lats at the top.
Hold the peak contraction for a moment, feeling the squeeze in your lower lats and mid-back.
Lower the weight back to full arm extension in a controlled manner and repeat for the prescribed reps.

Using too much bicep and not enough back

Initiate the pull by retracting your shoulder blades first, then pull with the elbows; think of your biceps as hooks.

Rounding the lower back under heavy loads

Maintain a neutral spine throughout; if your back rounds, the weight is too heavy.

Standing too upright during the row

Keep your torso at about 45 degrees to the floor for maximum lat engagement.

●The underhand grip naturally puts the arms in a position that targets the lower lats more effectively.
●Keep the elbows close to the body for maximum lat stretch and contraction.
●Use wrist straps if grip fails before your back is fatigued.

Strength

4-5 sets of 4-6 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 12-15 reps at 55-65% 1RM

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