- Target muscle: None; back in general. See synergists
- Synergists: Latissimus Dorsi, Teres Major, Posterior Deltoid, Middle and Lower Trapezius, Rhomboids, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Lower Pectoralis Major
- Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
- Mechanics: Compound
- Force: Pull
- 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).
- 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
ExRx.net, Joint Articulations