Underhand Barbell Row: Best Barbells and Setups for This Grip Variation
The underhand barbell row is one of the most effective back builders you can do in a home gym, and in 2026 more lifters are pairing it with adjustable racks and flat benches instead of relying on a commercial gym’s cable stack. But not every barbell feels great in an underhand, or supinated, grip. Knurl depth, sleeve rotation, and bar length all change how a row feels once your palms face up instead of down. We tested a range of Olympic and standard barbells specifically for underhand pulling to find the ones that hold up to heavy sets without tearing up your hands or feeling awkward mid-rep.
The best barbells we tested for underhand rows
CAP Barbell 7ft Olympic Bar (Standard)
The moderate knurl depth and 1-inch sleeve spin on this bar make it comfortable to hang onto for reps of underhand rows without chewing up your palms.
- Comfortable knurl for high-rep pulling
- Widely available and affordable
- Works for rows, deadlifts, and presses
- Not center-knurled
- Sleeves spin adequately but not bearing-smooth
Yes4All 5ft/6ft Threaded Barbell
Shorter than a full Olympic bar, this threaded barbell still gives plenty of room for a shoulder-width underhand grip and loads fast with standard plates.
- Very affordable
- Compact footprint for small spaces
- Solid knurling for the price
- Shorter bar limits max plate loading
- Threaded collars are slower to change
Synergee Games Barbell
The needle bearings let the sleeves rotate freely, which matters on underhand rows when you're pulling explosively and don't want plate drag fighting your grip.
- Smooth bearing sleeves
- Aggressive but tolerable knurl
- Handles heavy loading well
- Pricier than basic bars
- Knurl may feel sharp for beginners
Signature Fitness 7ft Olympic Bar
A straightforward, no-frills bar with a friendly knurl pattern that won't shred new lifters' hands during high-volume underhand row work.
- Smooth learning curve for new lifters
- Good value package with clips
- Reliable sleeve rotation
- Finish shows wear over time
- Not ideal for max-effort strength work
Fringe Sport Bomba Bar
A slightly shorter Olympic bar that still feels full-size in the hands, making underhand rows and other pulling work feel natural without a bulky footprint.
- Great balance of length and control
- Durable coating resists rust
- Versatile for rows, squats, presses
- Limited loading capacity vs full 7ft bars
- Slightly narrower grip range
Papababe Olympic Barbell
A no-nonsense bar that gets the job done for underhand rows and general strength training without breaking the bank on a first barbell purchase.
- Low price point
- Decent knurl for the cost
- Comes with basic collars
- Sleeve rotation is average
- Finish is more prone to chipping
How we chose
We loaded each bar to a moderate-to-heavy row weight and ran sets of underhand barbell rows, paying attention to grip comfort, knurl aggressiveness, sleeve spin under load, and how the bar felt through the full range of motion from hang to torso. We also weighed price against durability, since a barbell used for rows is often the same one used for deadlifts, presses, and squats in a home setup.
Why grip direction matters on barbell rows
An underhand (supinated) grip shifts more of the pulling emphasis onto the biceps and lower lats compared to the overhand (pronated) version. That changes how the bar sits in your hands. Because your palms face up, the knurling contacts a different part of your grip, and a bar with overly aggressive knurl can feel harsh on the underside of the fingers during high-rep sets. A bar with moderate, evenly distributed knurling tends to be the most comfortable choice for rowing work specifically.
Knurl depth and pattern
Bars marketed for powerlifting or deadlift-specific work often have deeper, sharper knurling meant to lock in a static pull. For underhand rows, where you’re moving the bar dynamically through a hinge pattern for multiple reps, a slightly smoother knurl is usually more comfortable while still providing enough grip security.
Sleeve rotation
Rows aren’t a rotational lift the way a clean or snatch is, but smooth sleeve rotation still reduces plate drag and makes the bar feel more controlled as you lower it. Bearing or bushing sleeves are a nice upgrade if you plan to use the same bar for Olympic lifting variations too.
Bar length and loading
A full 7-foot Olympic bar gives you room to load heavy for barbell rows, but a 5- or 6-foot bar works fine in smaller home gyms since row loads are typically lighter than squat or deadlift loads. Choose based on your available space and whether the same bar doubles for other lifts.
Setting up the underhand barbell row correctly
Most lifters perform underhand rows from a bent-over hip hinge, pulling the bar to the lower ribs or upper stomach. A stable base matters here as much as the bar itself, so a flat weight bench or a sturdy power rack with safety pins can help if you’re working near your limits or want a supported single-arm variation. Pairing a quality barbell with a proper set of bumper or standard plates also keeps the lift feeling balanced rep after rep.
| Bar Type | Best For | Knurl Feel | Sleeve Rotation |
|---|---|---|---|
| Standard Olympic 7ft | General home gym use | Moderate | Basic spin |
| Bearing-sleeve bar | Frequent heavy rowing/pulling | Moderate-aggressive | Smooth, low-drag |
| Compact 5-6ft bar | Small spaces, lighter loads | Moderate | Basic to average |
Related guides
- Barbells & plates hub
- Best power racks for home gyms
- Top weight benches for barbell work
- Dumbbell rows: an alternative to barbell rows
- Building a complete home gym
- More buying guides
- How we test fitness equipment
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Frequently asked questions
What muscles does the underhand barbell row target?
It emphasizes the lats, biceps, and rear delts more than the overhand version, thanks to the supinated grip pulling the elbows closer to the torso.
Do I need a special barbell for underhand rows?
No, any standard or Olympic barbell works, but one with moderate knurling tends to feel more comfortable across high-rep rowing sets.
Is underhand or overhand barbell row better?
Neither is strictly better; underhand shifts more work to the biceps and lower lats, while overhand emphasizes the upper back and rear delts.
Can I do underhand rows with a shorter barbell?
Yes, a 5- or 6-foot barbell works well since row loads are typically lighter than squats or deadlifts, and the shorter length saves space.
How much weight should I start with on underhand rows?
Start light enough to maintain a flat back and controlled pull, since form breakdown is more likely on rows than on more stable lifts.
Do bearing sleeves matter for barbell rows?
They’re a nice-to-have rather than essential, mainly improving feel if the same bar is used for Olympic lifts too.
What’s a good alternative if I don’t have a barbell?
Dumbbell rows or resistance band rows can replicate similar muscle engagement if a barbell setup isn’t available.
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