Underhand Grip Inverted Row

UNDERHAND GRIP INVERTED ROW

Muscles used

underhand grip inverted row

The underhand grip inverted row predominantly recruits your back and bicep muscles.  This is a great exercise to do if you need to progress the strength in your back.  With strategic bar and foot positioning, you can adjust the difficulty of this exercise.

How to perform the underhand grip inverted row

You can perform an underhand grip inverted row on any fixed bar.  The smith machine is commonly used for this exercise.

Simply adjust the bar height somewhere between your hips and your chest.  A higher bar will be easier and a lower bar will make the exercise more difficult.

Grip the bar with an underhand grip at around shoulder width apart.  Shuffle your feet under the bar and shift your weight onto your heels. 

The closer your feet are to the bar the easier it will be to perform the underhand grip inverted row.  The further out you position your feet; the more difficult the exercise will be. 

Typically you should aim for your body to be almost parallel with the floor.  But start higher if you need to.

Underhand grip inverted row: Common mistakes to avoid

Underhand grip inverted rows are a great way to build strength in your back.  Avoid keeping the bar too high for too long, and/or keeping your foot position in a position that isn’t physically challenging you.

As with all exercises, if you are performing your underhand grip inverted rows with incorrect form, you may unintentionally recruit other muscle groups during the exercise.  In addition to this, you will poorly engage the intended muscle groups.   

Furthermore; you should always keep the muscle you intend to work in mind while you are performing the exercise.  Besides keeping you in check, this is the ideal way to ensure targeted results.

Reps and sets

Underhand grip inverted rows will need to be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.   For the purpose of laying a solid foundation to build upon; don’t over complicate things.  The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals.

Beyond the underhand grip inverted row...

Check out more back exercises and of course, be sure to track your lifts.

More back exercises coming soon...

Just so you know, this list of back exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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