Underhand Inverted Row
Why it matters
The Underhand Inverted Row builds strength and size in your upper back, biceps, latissimus dorsi and rear deltoids. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Take an underhand grip with your palms facing up.
- Set your grip about shoulder-width and set a straight line from your head to your heels.
- Start with your arms straight and your shoulder blades reaching forward.
- Pull your chest toward the bar or handles, leading with your elbows.
- Squeeze your shoulder blades back at the top.
- Lower under control until your arms are straight and your shoulder blades reach forward.
Coaching cues
- The underhand grip brings your biceps and lower lats into the pull.
- Lead with your elbows and drive them back past your ribs.
- Keep a straight line from your head to your heels throughout.
- Squeeze your shoulder blades together at the top of each rep.
- Pull with your back and squeeze your shoulder blades together, not just your arms.
Watch out for
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Curling the weight up with the arms instead of driving with the back.
This takes work off the target muscle and reduces what you get from the set.
Instead Lead with your elbows and think of your hands as hooks.
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Letting the hips sag so the body bends at the waist.
A sagging body breaks the straight line and takes tension off the working muscles.
Instead Squeeze your glutes and keep a straight line from head to heels.
-
Shrugging the shoulders up toward the ears while pulling.
Shrugging brings your traps in and takes the work off the muscle you want.
Instead Keep your shoulders down and pull your elbows back.
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Cutting the pull short before the chest reaches the bar.
A partial pull trains less of your back through its range.
Instead Pull until your chest reaches the bar or handles.
The detail
- Tempo
- Pull with intent, then lower for about two counts.
- Breathing
- Exhale as you pull up, breathe in as you lower.
- Range of motion
- Pull your chest to the bar and lower to straight arms each rep. Take the upper back through its full working range each rep.
- If you are new to it
- Raise the bar or walk your feet back to make the angle easier.
- Once it is easy
- Lower the bar or elevate your feet to increase the challenge.