Machine Underhand Row
An underhand machine row that hits the lower lats and biceps hard — the supinated version of the chest-supported row.
How to do it
- Set the chest pad height so it sits across your upper chest, with your shoulders just above the handles.
- Grab the handles with an underhand grip, palms facing up, and let your arms fully extend toward the floor.
- Brace your core and press your chest firmly into the pad to lock in your torso.
- Pull the handles up toward your lower ribs, driving your elbows back and down close to your torso.
- Pause at the top with your elbows behind your torso, squeezing your lats and biceps for a full count.
- Lower the handles slowly over 2–3 seconds to a full stretch before the next rep.
Key technique cue
Chest stays on the pad; drive the elbows toward the ribs, don't curl.
Common mistakes
- ✕ Curling the handles up with the biceps instead of rowing with the elbows leading.
- ✕ Lifting the chest off the pad to push the weight up, which loads the lower back.
- ✕ Flaring the elbows wide, which turns the row into an overhand-style movement and loses the underhand focus.
- ✕ Cutting the stretch short and never fully straightening the arms at the bottom of each rep.
Benefits
- ✓ Builds the lower lats with a strong, biceps-friendly line of pull.
- ✓ Removes lower-back fatigue thanks to the chest-supported position.
- ✓ Trains the lats and biceps together for efficient arms-and-back work.
Progression: from easier to harder
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About the exercise
The Machine Underhand Row flips the grip on a standard chest-supported row, loading the lats and biceps in their strongest line of pull. The supinated hand position naturally keeps the elbows close to the torso, which shifts the focus to the lower lats and lets the biceps contribute more. The chest pad takes the lower back out of the equation. On pull day it is a biceps-friendly row variation that pairs well with overhand pulldowns for complete lat development. It is a smart choice for hybrid arms-and-back days, hypertrophy work and bodybuilding.
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