Underhand Barbell Row
lats
What moves the load, and what it costs
6.0MET
Lats is the prime mover, with the upper back, biceps assisting. The supinated grip tucks the elbows and biases the lats over the mid-back. It also lets the biceps contribute, so the weight usually goes up.
Cue: Take an underhand grip at shoulder width and pull to the lower stomach with the elbows tight to the sides.
Written on other cards as: Yates row
स्रोत·2024 Adult Compendium of Physical Activities·वर्गवारी: वेट्स, तीव्र·पुनरावलोकन जुलै 2026
SHARED AXIS · SEVEN VALUES FROM ONE TABLE · HIGHLIGHTED ROW IS THIS MOVEMENT
The compendium files underhand barbell row under a category, not a lift. Read the ladder as position, not precision: this is heavier work than sitting quietly by a factor of 6.0, and at the top end of what a gym floor produces.
Turning that MET value into a real energy cost
- Map the movement to a published category. The compendium measures categories of conditioning work, never individual lifts, so underhand barbell row is filed under रेझिस्टन्स ट्रेनिंग (वजन उचलणे, फ्री वेट किंवा मशीन), पॉवर लिफ्टिंग किंवा बॉडी बिल्डिंग, तीव्र श्रम.
- Take the category's MET value — 6.0. One MET is the cost of sitting quietly, so this is 6.0 times resting metabolism.
- Multiply by 3.5 to get millilitres of oxygen per kilogram per minute, the unit the MET is actually defined in.
- Multiply by your bodyweight in kilograms and divide by 200. The result is kilocalories per minute of work.
- Count working minutes only. Under load, not under the roof — a set of eight is about 25 seconds of the hour you were there.
kcal/min = MET × 3.5 × body mass (kg) ÷ 200 Underhand Barbell Row: 6.0 × 3.5 × 70 ÷ 200 = 7.35 kcal/min
स्रोत·ACSM metabolic equation + 2024 Adult Compendium of Physical Activities·REFERENCE BODY MASS 70 KG·पुनरावलोकन जुलै 2026
What is actually doing the work
| Muscle | Role | What it does here |
|---|---|---|
| LatsLatissimus dorsi | Prime mover | Pulls the upper arm down and back towards the ribs (shoulder extension and adduction) and rotates it inwards. It is the prime mover in every pull-up and pulldown. |
| Upper backRhomboids and middle trapezius | Synergist / stabiliser | खांद्याची पाती एकमेकांजवळ आणि मणक्याच्या दिशेने ओढतो (scapular retraction). प्रत्येक आडव्या रोमध्ये त्यावर भार येतो; प्रत्येक पुलडाउनमध्ये त्यावर कमी भार येतो. |
| BicepsBiceps brachii and brachialis | Synergist / stabiliser | कोपर वाकवतो, आणि (फक्त biceps brachii) तळहात वरच्या दिशेने फिरवतो. तो खांद्यावरूनही जातो, त्यामुळेच इनक्लाइन कर्ल आणि प्रीचर कर्ल वेगळे जाणवतात. |
The prime mover produces the movement against the resistance; synergists assist and stabilisers hold a joint still without moving it. An exercise trains the whole muscle it loads — there is no way to work only part of a muscle, and no exercise removes fat from the area around it.
Set up, then earn the rep
बारबेल. प्रत्येक रेप पहिल्यासारखीच दिसली पाहिजे. ती पहिल्यासारखी दिसणे थांबले, की सेट संपला.
PATTERN · PULL
- Hinge at the hips until the torso is between 15 and 45 degrees from horizontal, knees softly bent, spine flat and braced.
- Let the bar hang at arm's length with the shoulder blades allowed to spread forward.
- Take an underhand grip at shoulder width and pull to the lower stomach with the elbows tight to the sides.
- Start the pull by drawing the shoulder blades back, then pull the elbows past your ribs.
- Touch or come close to the torso, hold for a beat, then lower all the way to a full stretch.
- Keep the neck in line with the spine and the torso angle unchanged for the whole set.
Where this one breaks down
Not theory. These are the faults you correct on a gym floor, and the correction that actually works.
Standing up a little on every rep.
Using the hips to help means the back gets less, not more. Fix the torso angle and lower the weight.
Rounding the lower back.
In a bent-over position that is the one thing worth being strict about. Set the spine before the first rep and stop the set when you cannot hold it.
Pulling with the arms only.
The shoulder blades move first. If they never retract, the exercise is a curl with extra steps.
Shortening the bottom of the range.
Let the weight down until the lats are fully stretched — that range is where the growth is.
Regress it, or progress it
Regress — earn it first
Prescription: load, reps, rest
Read off the goal, then hold the technique constant as the load climbs. Derived from the movement's mechanics, not invented for this page: a compound lift loads several joints, so it tolerates heavy loads and needs long rests.
| Goal | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | Heavy loads need long rests. Cutting rest to two minutes turns a strength set into a conditioning set. |
| Muscle size | 3–4 | 6–12 | 90–180 sec | Take most sets to within one to three reps of failure. Total weekly hard sets per muscle matters more than the exact rep number. |
| Endurance / fat loss | 2–4 | 12–20 | 45–75 sec | Lighter loads and shorter rests. Fat loss is decided by the diet; this preserves muscle while it happens. |
| First month | 2–3 | 8–10 | 2 मिनिटे | Well short of failure, same weight every set, until the movement looks the same on the last rep as the first. |
Time under load, in kilocalories
Read these as minutes of work, not minutes in the building. A set of eight takes about twenty-five seconds; the rest of the hour is rest, chalk and queueing.
Mapped category: रेझिस्टन्स ट्रेनिंग (वजन उचलणे, फ्री वेट किंवा मशीन), पॉवर लिफ्टिंग किंवा बॉडी बिल्डिंग, तीव्र श्रम — 6.0 MET. That is the published category this movement is filed under, not a measurement of this specific lift.
Worked at 6.0 MET × 3.5 × 70 kg ÷ 200 = 7.35 kcal per working minute for a 70 kg adult. Scale it by your own bodyweight; the equation is linear. The full activity dataset lives at BurnLab.
स्रोत·2024 Adult Compendium of Physical Activities·CATEGORY VALUE, NOT A PER-EXERCISE MEASUREMENT·पुनरावलोकन जुलै 2026
If the rack is taken
Substitutes train the same prime mover through the same pattern with different kit. Computed from the muscle and pattern data on this card, not hand-picked to fill a grid.
Where it sits in a week
One movement is not a programme. The twelve templates put these in order, including 6 that need no gym at all.
The questions that come up on the floor
What muscles does the underhand barbell row work?
Underhand Barbell Row is a compound movement in which the lats is the prime mover, assisted by the upper back, biceps. Pulls the upper arm down and back towards the ribs (shoulder extension and adduction) and rotates it inwards. It is the prime mover in every pull-up and pulldown.
Is the underhand barbell row good for beginners?
Not on day one, but it is reachable within a few weeks. It rates 3 out of 5 for technical demand. Work up through the easier versions listed on this page first, starting with the single-arm dumbbell row.
What can I do instead of the underhand barbell row at home?
The chin-up is the nearest home-friendly version. Where a bodyweight substitute does not exist, progress by slowing the tempo and using single-limb versions instead of adding load.
How many sets and reps of the underhand barbell row should I do?
For muscle size, 3–4 sets of 6–12 with 90–180 sec rest. For strength, 3–5 sets of 3–6 with 3–5 min rest. In your first month, 2–3 sets of 8–10, stopping well short of failure. Total weekly hard sets per muscle group matters more than the exact rep number in any of these ranges.
Does the underhand barbell row burn fat from the lats?
नाही. कोणताही व्यायाम ज्या भागाला प्रशिक्षण देतो त्या भागातील चरबी कमी करत नाही — स्पॉट रिडक्शनची वारंवार चाचणी झाली आहे आणि तसे होत नाही. लॅट्सचा व्यायाम खालचा स्नायू तयार करतो; शरीरातील चरबी कुठून कमी होणार हे एकूण कॅलरी तुटवडा आणि तुमची जनुके ठरवतात, तुम्ही कोणता व्यायाम निवडला हे नाही.
Muscle roles follow standard kinesiology references and are described by joint action rather than by gym convention — see how this site is built. Energy figures are derived from the 2024 Adult Compendium of Physical Activities. Every reference is named and dated on the sources page. General information only — not medical or coaching advice. Load, form and progression should be adjusted to your own experience and any injury history. When in doubt, get coached in person.
स्रोत·Published exercise references·MUSCLE ROLES ASSIGNED BY JOINT ACTION·पुनरावलोकन जुलै 2026
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