Underhand-Grip Inverted Back Row
Underhand-Grip Inverted Back Row Exercise Description
The Underhand-Grip Inverted Back Row is a bodyweight horizontal pulling exercise performed with a fixed bar or Smith machine. It primarily trains the latissimus dorsi, middle and lower trapezius, and rhomboids, with assistance from the posterior deltoids. The biceps brachii and forearm flexors contribute as elbow flexors, while the core and glutes work isometrically to hold a rigid plank. The supinated grip places the shoulders in slight external rotation and keeps the elbows closer to the torso, encouraging strong scapular retraction and depression during the pull. The goal is to draw the chest toward the bar without losing a neutral spine or letting the shoulders shrug forward. This movement builds upper-body pulling strength and reinforces stable shoulder mechanics through a full, controlled range.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Long Head, Brachialis, Brachioradialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Underhand-Grip Inverted Back Row Exercise
‘- Set a sturdy bar in a rack or Smith machine at a height that lets your body clear the bar comfortably.
– Lie under the bar facing up; place heels on the floor with legs straight.
– Grasp the bar with an underhand (supinated) grip about shoulder-width; keep wrists in line with forearms.
– Form a straight line from head to heels; brace abs and glutes to maintain a neutral spine.
– Set your shoulders by drawing the shoulder blades down and back; avoid shrugging.
– Initiate the row by driving elbows toward your hips, keeping them close to your sides.
– Pull your chest toward the bar until it approaches or lightly touches, without jutting the chin or flaring the ribs.
– Briefly hold the top with shoulder blades retracted and depressed.
– Lower with control to full elbow extension, allowing the shoulder blades to protract slightly while keeping the body rigid.
– Keep the motion smooth—no bouncing, kipping, or lifting the hips to create momentum.
– Breathe steadily throughout; do not hold your breath.
Underhand-Grip Inverted Back Row Tips
‘- Set the bar at a height that lets your body clear it comfortably at the top.
– Place your heels on the floor with your legs straight before you start the set.
– Grip the bar with a shoulder-width underhand (supinated) grip and keep your wrists in line with your forearms.
– Form a straight line from head to heels and maintain a neutral spine by bracing your abs and glutes.
– Set your shoulders by drawing your shoulder blades down and back, avoiding any shrugging.
– Start each rep by driving your elbows toward your hips, keeping them close to your sides.
– Pull your chest toward the bar until it approaches or lightly touches, without jutting your chin or flaring your ribs.
– Briefly hold the top position with your shoulder blades retracted and depressed.
– Lower yourself with control to full elbow extension, allowing your shoulder blades to protract slightly while keeping your body rigid.
– Keep every rep smooth—avoid bouncing, kipping, or lifting your hips to create momentum.
– Breathe steadily throughout the movement and do not hold your breath.
Underhand-Grip Inverted Back Row Beginner Introduction
The Underhand-Grip Inverted Back Row is a bodyweight rowing movement performed underneath a stationary bar or Smith machine. The body forms a long, straight line from head to heels while the pull happens horizontally rather than vertically, giving it a unique challenge compared with classic pull-ups. This setup targets the lats, mid and lower traps, rhomboids, and rear shoulders, with strong help from the biceps and forearms. The core and glutes stay tight the entire time, so the exercise feels like a blend of a row and a plank.
With a palms-up grip, the upper arms rotate slightly outward and stay closer to the sides, which encourages the shoulder blades to draw down and together as the chest travels toward the bar. Throughout the motion, the back maintains its natural curve and the shoulders remain controlled instead of creeping toward the ears. The emphasis is on smooth, controlled pulling strength and steady body tension, reinforcing solid shoulder mechanics through a complete, deliberate range of motion.