Exercise details
Main muscles activated
Instructions
Starting position
- Position the Smith machine bar so that it’s slightly higher than arm’s length from the floor.
- Lie under the bar with your legs and body straight.
- Grasp the bar with a shoulder-width underhand grip (palms facing up).
Execution
- Keeping your body straight and elbows close to your body, exhale as you pull your chest up to the bar.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you slowly extend your arms to lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Comments and tips
- The underhand-grip inverted row is great for building the upper body.
- Compared with the inverted row, the underhand-grip inverted row activates the biceps brachii more because the forearms are supinated.
- Keep your elbows close to the body throughout the exercise.
- Engage your core and glutes in order to stabilize the rest of your body and keep it straight and rigid.
- To make the underhand-grip inverted row easier, increase the height of the bar or perform the exercise with your knees bent.
- To make the exercise more challenging, place your heels on an elevated surface. An additional weight may also be placed on the abdomen.
- See also the straight-back underhand cable row.
Underhand-grip inverted row video
Sources
ExRx.net, Joint Articulations
