To really dial in on your lats and mid-back, the underhand grip barbell rows is a superior choice when it comes to back exercises.
The nice thing with this is that when using the underhand grip, you’ll really be able to feel the squeeze in the center of the back, targeting all those muscles maximally.
Note that in order to really feel that squeeze however, you are going to have to ensure you row the weight up fully, using the full range of motion. If you can’t feel the squeeze, re-assess your form.
Too many swing the weight upwards, not using the range of motion they should and let momentum drive the movement pattern.
It’s also important when in this position that you keep the back flat as well, never rounding or arcing it, which would just place unnecessary stress on the back and could set you up for injury.
- 1Set the barbell and load it in front of you
- 2Place feet at shoulder width
- 3Bend knees slightly
- 4Keep torso straight
- 5Bend over and grab the barbell with an underhand grip
- 6Extend all the way up
- 7Bend over ever so slightly
- 8Row the bar to the lower portion of the abs, contracting the lower back
- 9Return down slowly