Underhand Grip T-Bar Row

How to Perform the Underhand Grip T-Bar Row

Set up a T-bar row station or place one end of a barbell in a landmine attachment and load the other end with weight plates.
Straddle the bar and hinge at the hips, keeping your back flat and chest up at roughly a 45-degree angle to the floor.
Grasp the T-bar handle or the barbell with an underhand (supinated) grip, palms facing up.
Brace your core and pull the weight toward your lower chest and upper abdomen by driving your elbows back.
Squeeze your shoulder blades together at the top of the movement and hold for a brief contraction.
Lower the weight back to the starting position in a controlled manner, allowing a full stretch in the lats.
Maintain a flat back and stable hip angle throughout all repetitions.

Rounding the upper or lower back during the pull

Keep your chest up, core braced, and maintain a neutral spine throughout the entire movement.

Standing too upright and reducing the range of motion

Maintain a hip hinge angle of approximately 45 degrees to allow a full rowing path.

Jerking the weight up with momentum

Use a controlled, smooth pulling motion and focus on engaging your back muscles rather than relying on body english.

✓Builds significant back thickness and lat width with heavy compound loading
✓The underhand grip increases bicep recruitment and emphasizes the lower lats
✓Allows progressive overload with heavy weights for strength and mass development

●The underhand grip naturally encourages pulling toward the lower chest, which maximizes lower lat engagement.
●Use wrist straps for heavier sets to prevent grip from being the limiting factor.
●Control the eccentric portion for 2-3 seconds to maximize muscle damage and growth stimulus.

Strength

4-5 sets of 4-6 reps at 80-85% 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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