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 horizontal pull performed under a fixed bar with a supinated (palms-up) grip, targeting the latissimus dorsi, infraspinatus, teres major, teres minor, and trapezius while the biceps brachii, brachialis, and brachioradialis assist the pull. The supinated grip shifts emphasis toward the lower traps and lats and increases biceps recruitment compared to an overhand row. It is an excellent foundational exercise for building back thickness and upper-body pulling strength without any equipment beyond a sturdy bar or table.
How to do the Underhand-Grip Inverted Back Row
- 1Set up a bar at roughly hip-to-waist height — a Smith machine bar, a sturdy table edge, or suspension trainer anchored low all work.
- 2Lie underneath the bar and grasp it with a supinated (underhand/palms-up) grip, hands approximately shoulder-width apart.
- 3Extend your legs and place your heels on the floor so your body forms a straight line from head to heels, arms fully extended toward the bar.
- 4Brace your core, squeeze your glutes, and keep your hips in line with your shoulders and ankles — do not allow your hips to sag or pike.
- 5Inhale, then pull your chest up toward the bar by driving your elbows back and down, keeping them close to your sides.
- 6Continue pulling until your chest touches or nearly touches the bar, squeezing your shoulder blades together at the top.
- 7Pause briefly at the top, then exhale as you lower yourself in a controlled manner back to the starting position with arms fully extended.
- 8Repeat for the desired number of repetitions without letting your body lose its rigid plank position between reps.
Form tips
- Lead the movement with your chest, not your chin — imagine trying to touch the bar with your sternum to maximize lat and trap engagement.
- Keep your elbows tracking close to your torso throughout the pull; flaring them outward reduces lat activation and stresses the shoulder joints.
- Adjust difficulty by changing your foot position — moving your feet further from the bar increases the angle and reduces bodyweight load, while moving them closer makes the row harder.
- Actively depress your shoulder blades before you begin each rep — pulling with already-elevated shoulders reduces range of motion and shifts load away from the target muscles.
- Maintain a neutral wrist position and avoid letting the wrists curl backward under load; a firm, full grip (thumbs wrapped around the bar) keeps the wrist stacked and stable.
Common mistakes
- Allowing the hips to sag: a broken plank position transfers load away from the back muscles and compresses the lumbar spine, reducing the effectiveness of the exercise and increasing injury risk.
- Using a grip that is too wide: a grip wider than shoulder-width with a supinated hand position strains the wrists and forearms and limits the range of motion through which the lats can fully contract.
- Pulling with the arms only: initiating the row by bending the arms before engaging the shoulder blades means the biceps do most of the work instead of the target back muscles.
- Rushing the eccentric (lowering) phase: dropping quickly back to the bottom sacrifices time under tension in the lats and traps, which are a major driver of back development in this movement.
- Letting the chin jut forward: neck hyperextension during the pull is a sign of muscular fatigue or poor bracing; it places unnecessary stress on the cervical spine and signals that body position has broken down.
Frequently asked questions
What is the difference between an underhand and overhand inverted row?
The supinated (underhand) grip increases biceps brachii recruitment and shifts the pull angle to place greater emphasis on the lower trapezius and lats, while an overhand grip targets the middle trapezius and rhomboids more. Both versions are effective; using both gives more complete back development.
Can the Underhand-Grip Inverted Back Row replace pull-ups?
It trains many of the same muscles as a pull-up but in a horizontal rather than vertical pulling plane. The two movements complement each other well, and the inverted row is often used as a stepping stone to build the back and biceps strength needed for full pull-ups.
How do I make the Underhand-Grip Inverted Row harder or easier?
To increase difficulty, move your feet closer to directly beneath the bar, elevate your feet on a bench, or add a weight plate on your chest. To make it easier, move your feet further from the bar to reduce the angle of your body relative to the floor.
How many sets and reps should I do for this exercise?
For strength and hypertrophy, 3–4 sets of 8–15 repetitions work well. Because bodyweight load is fixed, progress by increasing reps, adjusting body angle, elevating the feet, or adding external load before moving to more demanding horizontal pulling variations.
Is the Underhand-Grip Inverted Row safe for people with shoulder issues?
The horizontal pull angle is generally more shoulder-friendly than overhead pulling for people with impingement or rotator cuff sensitivity. However, ensure the shoulder blades are depressed and retracted before each rep, and avoid letting the elbows flare wide, as both reduce shoulder stress and keep the movement safe.
