Bent Over Row With Barbell, Underhand Grip

General And Specifics

in contrast to Bent Over Row with Barbell, Overhand Grip the focus is on biceps and lats
the elbows are closer to body than with the over hand grip
beginners start with less weight, because there a lot of stabilizing muscles are required, for instance bottom, adductors and hamstrings
doing the exercise wrongly can provoke injuries
if you are used to this exercise, you can use more weight

step close to the barbell
squat
brace your body and grasp the barbell with both hands shoulder width with under hand grip (the palms of the hand point to the ceiling)
bend your upper body forwards
your bottom is pushed backwards
the back remains straight
the feet are shoulder width apart
hold the barbell in knee-height
keep your upper body bent in an angle to about 45 degrees

pull the barbell into the target zone: lower end of the sternum to upper end of the abs
your back does not move
the shoulder blades move towards each other
hold the weight up for a brief moment
then let the barbell sink down back into the starting position and repeat the exercise