Underhand Grip Inverted Back Row
Strengthen your back and biceps with the underhand grip inverted row. Pull your body towards the bar for an effective bodyweight exercise.
Description
An exercise where you pull yourself up to a bar while keeping your body straight.
How to Do Underhand Grip Inverted Back Row
- 1Setup
Set a horizontal bar or Smith machine bar to a height where you can hang with your arms fully extended and your heels on the ground, keeping your body straight.
- 2Setup
Lie on your back underneath the bar and grasp it with an underhand (supinated) grip, hands slightly wider than shoulder-width apart.
- 3Setup
Extend your legs forward, keeping your body rigid from head to heels, similar to a plank position; your body should form a straight line.
- 4
Initiate the movement by pulling your chest towards the bar, squeezing your shoulder blades together and driving your elbows down and back.
- 5
Continue pulling until your chest is close to or touches the bar, maintaining the straight body alignment throughout the pull.
- 6
Slowly lower your body back to the starting position with controlled movement, fully extending your arms while resisting gravity.
Tips
- Maintain a rigid plank throughout the exercise by actively engaging your core and glutes to prevent sagging hips.
- Focus on initiating the pull with your back muscles, thinking about driving your elbows towards your hips, rather than just pulling with your biceps.
- Adjust the difficulty by changing your foot position; placing your feet further forward or elevating them makes the exercise harder.
- Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and promote strength gains.
Common Mistakes
- ×Arching or sagging the hips breaks the straight body line and reduces core engagement; maintain a rigid plank from head to heels throughout the movement.
- ×Shortening the range of motion by not fully extending the arms at the bottom or not pulling the chest to the bar reduces muscle activation; aim for a full pull and controlled extension.
- ×Relying solely on biceps to pull can neglect back muscle development; actively squeeze your shoulder blades together to engage your lats.
Variations
Inverted Underhand Grip Row between Chairs
Strengthen your back and biceps with the Inverted Underhand Grip Row. Pull your body up between two sturdy chairs for an effective bodyweight workout.
Inverted Row Slide
Master the Inverted Row Slide for a strong back. This bodyweight exercise targets your lats, rhomboids, and biceps, building upper body strength and core
High Bar Inverted Row
Master the High Bar Inverted Row to build a strong, sculpted back and powerful biceps using only your body weight. Improve posture and upper body strength.
Elevanted Inverted Underhand Grip Row between 3 Chairs
Master the elevated inverted underhand grip row for a challenging bodyweight back and bicep workout.
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