Wrists break under the supinated load
Wrist extensors fatigue under the supinated row; grip the bar harder.
Overactive muscles
Wrist flexors
Corrective work
StretchWrist extensor stretch↗Pull · Upper Body
Barbell Row (Underhand / Supinated Grip)
Coaching cues
- Supinated (palms-up) grip just inside shoulder-width; hinge to 45 degrees
- Row to the lower abdomen — elbows travel closer to the sides than an overhand row
- The underhand grip increases bicep involvement and lowers the elbow angle
- Scapulae retract fully at the top; lower to full extension
Common faults 2
Trunk jerks back to pull the bar
Momentum replaces mid-back strength; erectors swing the load.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗