Underhand-Grip Inverted Back Row
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Triceps Brachii
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The underhand-grip inverted back row is a bodyweight pulling exercise that targets the latissimus dorsi, infraspinatus, teres major and minor, and both the middle and lower trapezius, with strong assistance from the biceps brachii, brachialis, brachioradialis, and posterior deltoid. By supinating the hands, this grip variation shifts more load onto the lats and biceps compared to a standard overhand row. It is an excellent entry-level pull exercise and a proven progression step toward pull-ups.
How to do the Underhand-Grip Inverted Back Row
- 1Set a bar in a rack or Smith machine at roughly hip height — lower means more horizontal body angle and greater difficulty.
- 2Lie underneath the bar and grip it with a supinated (underhand, palms-up) grip, hands shoulder-width apart.
- 3Extend your legs and drive your heels into the floor so your body forms a straight line from head to heels.
- 4Brace your core, squeeze your glutes, and keep your hips level — your body should remain rigid throughout the movement.
- 5Pull your shoulder blades together and down before initiating the pull.
- 6Drive your elbows toward your hips and pull your chest up to the bar, keeping your elbows close to your torso.
- 7Pause briefly at the top when your chest nearly touches the bar and your shoulder blades are fully retracted.
- 8Lower yourself under control back to the starting position with arms fully extended.
- 9Repeat for the desired number of reps without letting your hips sag or your core disengage.
Form tips
- Keep your elbows tracking back alongside your ribs rather than flaring outward — this maximises lat engagement and protects your shoulders.
- Initiate every rep with scapular retraction before you bend your elbows; pulling with your arms first reduces back involvement.
- Squeeze the bar hard throughout the set — an active grip improves tension through the entire pulling chain.
- To increase difficulty, lower the bar, elevate your feet on a bench, or slow the eccentric (lowering) phase to a 3–4 second count.
- Keep your chin tucked slightly and your gaze directed toward the bar — this promotes a neutral spine and prevents the neck from hyperextending.
Common mistakes
- Letting the hips sag: dropping the hips shortens the range of motion and transfers load away from the back muscles, effectively turning the row into a partial movement.
- Flaring the elbows wide: elbows pointing out to the sides reduces lat recruitment and places unnecessary stress on the shoulder joints.
- Pulling with the arms first: skipping the initial scapular retraction means the biceps dominate the movement and the back muscles never fully engage.
- Leaving the bar set too high: a high bar keeps your body close to upright, so you lift only a small share of your bodyweight and the set stops driving progress — lower the bar as you get stronger so your body works closer to horizontal.
- Shrugging the shoulders at the top: elevating the traps at the end of each rep is a sign of fatigue or poor motor control; focus on depressing the shoulder blades to keep the movement honest.
Frequently asked questions
What muscles does the underhand-grip inverted back row work?
The primary muscles are the latissimus dorsi, infraspinatus, teres major, teres minor, and both the middle and lower trapezius fibers. The supinated grip also heavily recruits the biceps brachii, brachialis, and brachioradialis, with additional assistance from the posterior deltoid and pectoralis major sternal head.
How does the underhand grip differ from an overhand grip for inverted rows?
A supinated (underhand) grip turns the palms up and places the biceps brachii in a mechanically stronger position, allowing you to generate more pulling force. It also keeps the elbows closer to the torso, which biases the lats. The overhand grip tends to involve the posterior deltoid and middle trapezius to a greater degree and is generally harder at the same bar height.
Is the underhand-grip inverted row suitable for beginners?
Yes — it is one of the best beginner pulling exercises. You can scale difficulty simply by adjusting the bar height: a higher bar reduces the load (less body weight is lifted), making it accessible even without any upper-body pulling strength. As you get stronger, lower the bar or elevate your feet to progress.
How many sets and reps should I do?
For building strength and muscle, 3–4 sets of 8–12 reps works well for most people. If you cannot complete 8 reps with good form, raise the bar height. If 12 reps feels easy, lower the bar, add a weight plate on your chest, or slow the eccentric phase to increase the challenge.
What are good alternatives or progressions for the underhand-grip inverted back row?
Alternatives include the overhand-grip inverted row, TRX or ring rows, and resistance-band pull-aparts. Direct progressions toward greater pulling strength include feet-elevated inverted rows, chest-weighted inverted rows, negative pull-ups, and eventually full bodyweight pull-ups or chin-ups.
