Exercise guide
Underhand Grip Inverted Back Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
This compound pulling movement targets the lats and traps while significantly increasing bicep engagement due to the supinated grip. It builds functional upper body strength and improves posture by strengthening the posterior chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set a barbell in a power rack at approximately waist height.
- Position yourself under the bar and grab it with an underhand (supinated) grip, hands shoulder-width apart.
- Walk your feet forward until your body is straight and your chest is directly under the bar.
- Engage your core and glutes to create a rigid line from your head to your heels.
How to do it
- Exhale as you pull your chest toward the bar by driving your elbows down and back.
- Continue the movement until your mid-chest nearly touches the bar, squeezing your shoulder blades together at the top.
- Inhale as you slowly lower your body back to the starting position with a controlled 2-second tempo.
- Maintain full body tension throughout the entire set, avoiding any swinging or momentum.
Form checklist
- Keep your body in a perfectly straight line; do not let your hips sag or your back arch.
- Ensure your shoulders stay down and away from your ears to avoid shrugging.
- Pull with your elbows rather than just your hands to maximize back recruitment.
- Maintain a neutral neck position by looking slightly upward toward the bar.
Pro tips
- Focus on driving your elbows 'through the floor' behind you to maximize lat and trap contraction.
- Hold the peak contraction for one second to emphasize the mind-muscle connection with the biceps and mid-back.
Make it harder
- Elevate your feet on a bench or box to increase the percentage of body weight you are lifting.
- Wear a weighted vest or pause for 3 seconds at the top of each rep to increase time under tension.
Frequently asked
- What muscles does the underhand grip inverted back row work?
- The underhand grip inverted back row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the underhand grip inverted back row?
- The underhand grip inverted back row uses barbell.
- Is the underhand grip inverted back row good for beginners?
- The underhand grip inverted back row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.