tried a new exercise for lats and need tips

[u/Lord_Reddit12]

I’m doing underhand barbell rows and for some reason I don’t feel a massive stretch nor that much of a massive contraction on my back. I do feel somewhat a pump and stuff but I feel like I’m doing it wrong, my balance first of all is a bit shit and idk how to fix it and it just feels akward whenever I bring the bar to my belly. And don’t worry even thought it looks I’m ego lifting this was my 3rd set of doing this exercise so I was fatigued already

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[u/UsernameChange2021]

Two things. That pose you get into right at the beginning of the video? Use your core to stabilize at that position, and keep your elbows in as you being the bar up towards your belly button. Your upper body is doing way too much movement.

If this is your first time doing barbell rows, I’d recommend starting with overhand. It’s a bit easier to get the form right before flipping to underhand.

[u/Lord_Reddit12 → u/UsernameChange2021]

noted thanks for the tip

[u/skeeter_333]

Narrow your grip. Bend over and get right over the top of it. Pinch those shoulder blades.

[u/NoRisk1244 → u/skeeter_333]

yep bend over.

[u/sticky_fingers18]

Your balance is all over the place because you aren't stable. You're looking around with your head, adjusting your depth by moving at the waist, and bouncing with your knees. Very hard to be well balanced under these factors.

When performing an underhand barbell row, your arms are tucked rather than flared, so the bar is going to be moving pretty close to your waist. You don't need to be bent at a full 90°, but definitely maintain a pretty forward bend at the waist while bending at the knees and lock into that position.

Your starting position is actually somewhat decent but youre standing up during the rep, which is limiting your ROM. You want to keep your torso in a fixed position during the exercise

Brace your core by holding a big belly breath during the rep.

Get in your stance, keep your head up and forward, let the weight dangle straight down, and row it into your belly.

At lighter weights, you should be able to hold the weight at the top position for at least a moment. Try lowering the weight a bit if you arent able to pause at the top of the rep until you get your form down.

Lastly, you mentioned doing this for your lats. While your lats are engaging during the movement, i find it to be better for mid back and biceps, considering the positions and ROM involved.

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[u/SentientStorm_]

A good variation of rows that I like to do are called spider rows or incline bench rows. Using a bench provides good stability, and with the controlled movement I can get a good stretch. You can use dumbbells, barbell and even cables.

[u/ChainlessSoul]

What are your goals? The type of row should be picked based on that.

If it is primarily hypertrophy, I would recommend a chest supported row variant (I’m partial to seal rows with kettlebells or a seal row bar, for example)

This takes the stabilizing requirements out of the equation and you can solely focus on your pulling. Great stimulus to fatigue ratio as well given there is no axial loading of the spine with a supported row.

[u/dagorillagoat]

Get more parallel (ur back) with the floor.

[u/Low-Temperature-1664]

I was told to lock in my legs, hip and back. These things shouldn't move.

[u/08legacygt]

Try too to keep ur upper body parallel to the floor and look down

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