Which muscles does the underhand grip inverted back row work?

This exercise primarily targets your back muscles, especially the lats, and also engages the biceps. Secondary muscles include the shoulders and core, which help stabilize your body during the movement.

What equipment do I need for the underhand grip inverted back row and are there alternatives?

You’ll need a fixed bar set at waist height, such as a pull-up bar or barbell in a rack. If you don’t have access to this, you can use gym rings, TRX straps, or even a sturdy horizontal bar in a playground.

Is the underhand grip inverted back row suitable for beginners?

Yes, it’s beginner-friendly because you can adjust the difficulty by changing your foot position. Keeping your knees bent makes it easier, while straightening your legs increases the challenge.

What are common mistakes to avoid when doing underhand grip inverted back rows?

Avoid letting your hips sag or your body curve during the row, as this reduces back engagement and can strain your lower back. Also, don’t jerk with your arms maintain a smooth pull and engage your shoulder blades.

How many sets and reps should I do for the underhand grip inverted back row?

For strength building, aim for 3–4 sets of 6–10 reps with proper form. For endurance or toning, use 2–3 sets of 12–15 reps, focusing on controlled movements.

What safety tips should I follow when performing underhand grip inverted back rows?

Keep your core engaged to protect your lower back and avoid swinging. Ensure the bar is secure and your grip is firm to prevent slipping during the exercise.

What are some variations of the underhand grip inverted back row?

You can perform the exercise with a neutral grip or overhand grip to target muscles differently. Elevating your feet on a bench or stability ball will increase intensity, while using resistance bands can provide progressive overload.

Underhand Grip Inverted Back Row

Target Muscles

Primary:

Secondary:

Equipment Required

Barbell

Pull-up Bar

Exercise Type

Reps Only

How To Do

Lie underneath a bar set at waist height and grasp it with an underhand grip, hands shoulder-width apart, keeping your body straight from head to heels with heels on the ground. Pull your chest up toward the bar by bending your elbows and squeezing your shoulder blades together, then lower yourself back down with control. Keep your core engaged throughout the movement.

Step-by-Step Instructions

Set up a barbell on a squat rack or Smith machine at about waist height. Ensure it is securely locked in place.
Lie underneath the barbell with your chest facing upward. Position yourself so the bar is directly above your chest.
Grab the bar with an underhand grip (palms facing you), keeping your hands shoulder-width apart.
Extend your legs straight out in front of you, keeping your body in a straight line from head to heels. Your heels should rest on the ground.
Engage your core and pull your chest toward the bar by bending your elbows and squeezing your shoulder blades together.
Pause briefly at the top of the movement when your chest is close to the bar.
Slowly lower yourself back to the starting position with control, fully extending your arms.
Repeat for the desired number of repetitions while maintaining proper form.

Explore more back exercises or barbell exercises in our exercise library.

Alternative Exercises

Reverse Grip Pull-Up

Back

Biceps

Pull-up Bar

Close-Grip Chin-Up

Back

Biceps

Pull-up Bar

Dumbbell Palm Rotational Bent-Over Row

Back

Biceps

Dumbbell

Dumbbell Reverse Grip Incline Bench Two-Arm Row

Back

Bench • Dumbbell

Frequently Asked Questions

Which muscles does the underhand grip inverted back row work?: This exercise primarily targets your back muscles, especially the lats, and also engages the biceps. Secondary muscles include the shoulders and core, which help stabilize your body during the movement.
What equipment do I need for the underhand grip inverted back row and are there alternatives?: You’ll need a fixed bar set at waist height, such as a pull-up bar or barbell in a rack. If you don’t have access to this, you can use gym rings, TRX straps, or even a sturdy horizontal bar in a playground.
Is the underhand grip inverted back row suitable for beginners?: Yes, it’s beginner-friendly because you can adjust the difficulty by changing your foot position. Keeping your knees bent makes it easier, while straightening your legs increases the challenge.
What are common mistakes to avoid when doing underhand grip inverted back rows?: Avoid letting your hips sag or your body curve during the row, as this reduces back engagement and can strain your lower back. Also, don’t jerk with your arms maintain a smooth pull and engage your shoulder blades.
How many sets and reps should I do for the underhand grip inverted back row?: For strength building, aim for 3–4 sets of 6–10 reps with proper form. For endurance or toning, use 2–3 sets of 12–15 reps, focusing on controlled movements.
What safety tips should I follow when performing underhand grip inverted back rows?: Keep your core engaged to protect your lower back and avoid swinging. Ensure the bar is secure and your grip is firm to prevent slipping during the exercise.
What are some variations of the underhand grip inverted back row?: You can perform the exercise with a neutral grip or overhand grip to target muscles differently. Elevating your feet on a bench or stability ball will increase intensity, while using resistance bands can provide progressive overload.