Underhand Inverted Row
An underhand bodyweight row under a low bar that works the biceps and lats as you pull the chest to the bar.
How to do it
- Set a bar at waist height and lie underneath it facing up.
- Take the bar with an underhand grip at shoulder width.
- Straighten your body from head to heels, heels on the floor and arms straight.
- Brace your abs and glutes and squeeze your shoulder blades together.
- Bend your arms and pull your chest to the bar, keeping your elbows close to your body.
- Slowly straighten your arms back to a full hang and repeat.
Key technique cue
Underhand grip under a bar, body straight, pull the chest to the bar by bending the arms, biased toward the biceps.
Common mistakes
- ✕ Sagging hips or arching the lower back
- ✕ Jerking up with help from the legs
- ✕ Short range of motion where the chest never reaches the bar
- ✕ Shrugging the shoulders toward the ears
Benefits
- ✓ Stronger biceps and lats
- ✓ A path toward your first pull-up
- ✓ Load is easy to adjust with body angle
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Underhand Inverted Row
- Inverted Row
About the exercise
You hang under a low bar facing up and pull your chest to it by bending your arms. The underhand grip brings the biceps in harder while the lats and the muscles between the shoulder blades keep working. It suits anyone who cannot do pull-ups yet, and you can adjust the load easily by changing your body angle.
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