Demo & instructions
Underhand Inverted Row
Also known as: Supinated Inverted Row, Reverse-Grip Bodyweight Row
Instructions
An inverted row with palms facing you and the hands shoulder-width apart, elbows tucked close to the body. It leans on the biceps and lats, and mirrors the chin-up the way the standard row mirrors the pull-up.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–20 reps
Setup
- 1Set a bar in a rack at about hip height and lie beneath it.
- 2Grip shoulder-width with palms facing toward you and straighten the body with heels down.
Execution
- 1Pull the lower chest to the bar with the elbows tracking close to the ribs.
- 2Pause with the shoulder blades squeezed together.
- 3Lower under control to straight arms without letting the hips sag.
Breathing
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
