Inverted Row With Underhand Grip
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The Inverted Row With Underhand Grip is a bodyweight strength exercise performed by lying under a low bar or suspension straps, gripping it underhand, and pulling your chest toward the bar while keeping your body straight. Its primary purpose is to build upper body pulling strength and enhance back thickness. It mainly targets the shoulders, back (lats, rhomboids, traps), and biceps, benefiting beginners to intermediate trainees seeking scalable progression without equipment.
How to Perform Inverted Row With Underhand Grip
- 1Find a sturdy horizontal bar (like a Smith machine bar or low pull-up bar) set at waist height. Lie underneath it facing up, reaching to grab the bar with an underhand grip (palms facing you), hands shoulder-width apart.
- 2Extend your legs straight out in front of you with heels on the ground, feet flexed, and body forming a straight line from head to heels—engage your core and glutes.
- 3Squeeze your shoulder blades together and bend your elbows to pull your chest toward the bar, keeping elbows close to your body.
- 4Exhale as you pull up until your chest nearly touches the bar or you feel a strong contraction in your back.
- 5Pause briefly at the top, maintaining tension in your back and shoulders.
- 6Inhale as you slowly lower yourself back to the starting position with control, fully extending your arms without letting your body sag.
- 7Repeat for desired reps, keeping your body rigid throughout.
- 8Key form tips: Maintain a straight body line—avoid arching your lower back or piking hips. Keep elbows at 45 degrees from torso, not flaring out. Common mistakes: Using momentum instead of controlled pulls; letting shoulders shrug toward ears (keep them pulled down and back).
