Underhand-grip inverted row
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Underhand-grip inverted row



Exercise details

  • 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

Starting position

  1. Position the Smith machine bar so that it’s slightly higher than arm’s length from the floor.
  2. Lie under the bar with your legs and body straight.
  3. Grasp the bar with a shoulder-width underhand grip (palms facing up).

Execution

  1. Keeping your body straight and elbows close to your body, exhale as you pull your chest up to the bar.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you slowly extend your arms to lower your body back down to the starting position.
  4. 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



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