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Underhand-Grip Inverted Back Row

Exercise Profile

Body PartBack
EquipmentBody weight
Primary MusclesInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Secondary MusclesBiceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Triceps Brachii
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Introduction to the Underhand-Grip Inverted Back Row

The Underhand-Grip Inverted Back Row is a strengthening exercise that targets the muscles in your back, biceps, and core. It is ideal for those who want to improve their upper body strength, posture, and overall muscular balance. People would want to do this exercise because it enhances the functional strength needed for daily activities and sports, and it can be conveniently done using a barbell or a Smith machine.

Performing the: A Step-by-Step Tutorial Underhand-Grip Inverted Back Row

  • Stand facing the bar, grab it with an underhand grip (palms facing towards you) and walk your feet forward, so your body is leaning back at a slight angle.
  • Straighten your body to a plank position, keeping your body tight and your heels on the ground.
  • Pull your chest towards the bar by squeezing your shoulder blades together, keeping your elbows close to your body.
  • Slowly lower yourself back to the starting position, extending your arms fully, and repeat the exercise for the desired number of repetitions.

Tips for Performing Underhand-Grip Inverted Back Row

  • **Controlled Movement**: When performing the row, pull yourself up to the bar in a slow and controlled manner, focusing on using your back muscles rather than your biceps. Avoid the common mistake of jerking or using momentum to lift your body, as this could lead to injury and won't effectively target the intended muscles.
  • **Engage Core Muscles**: To maintain balance and stability, it's important to engage your core muscles throughout the exercise. A common mistake is to let your hips sag or your back arch, which could strain

Underhand-Grip Inverted Back Row FAQs

Can beginners do the Underhand-Grip Inverted Back Row?

Yes, beginners can do the Underhand-Grip Inverted Back Row exercise. However, it's important to note that this exercise requires a certain amount of upper body strength. If you're new to strength training, you may need to build up to this exercise gradually. It's also important to use proper form to avoid injury. If you're unsure, it's a good idea to ask a trainer or experienced gym-goer for assistance. Always remember to start with lighter weights and increase gradually as your strength improves.

What are common variations of the Underhand-Grip Inverted Back Row?

  • The Weighted Underhand-Grip Inverted Back Row involves using a weight vest or ankle weights to increase the resistance and make the exercise more challenging.
  • The Feet-Elevated Underhand-Grip Inverted Back Row involves placing your feet on a box or bench, increasing the difficulty by adding more body weight to the pull.
  • The Wide-Grip Underhand Inverted Back Row changes the grip to be wider than shoulder-width apart, targeting the muscles in a slightly different way and emphasizing the outer parts of the back.
  • The Underhand-Grip Inverted Back Row with Pause adds a pause at the top of the movement, increasing time under tension and making the muscles work harder.

What are good complementing exercises for the Underhand-Grip Inverted Back Row?

  • Bent-Over Barbell Rows: Like the Underhand-Grip Inverted Back Row, this exercise focuses on the back muscles but also engages the lower body for stability, providing a more comprehensive workout and promoting overall muscle balance.
  • Seated Cable Rows: This exercise complements the Underhand-Grip Inverted Back Row by targeting the same primary muscles (the lats and biceps) but from a different angle and with a different type of resistance, allowing for a more complete and varied workout.

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