Bodyweight Underhand Inverted Row
Build upper body strength with the bodyweight underhand inverted row! A great back and bicep exercise, scalable to your fitness level.
The Bodyweight Underhand Inverted Row is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: pull up bar.
Required Equipment
Bodyweight Underhand Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Bodyweight Underhand Inverted Row Variations and Alternatives
How to do the Bodyweight Underhand Inverted Row
Set a bar securely at about chest height, then stand facing it and grab it with a narrow underhand grip.
Walk your feet forward and extend your body straight with your heels on the floor and arms fully straight.
Engage your core and squeeze your shoulder blades together to prepare for the movement.
Pull your chest directly up to the bar by driving your elbows down and back.
Pause briefly at the top while keeping your body in a tight, straight line.
Lower yourself back down in a slow, controlled motion until your arms are fully extended.
Bodyweight Underhand Inverted Row FAQs
What muscles does the Bodyweight Underhand Inverted Row work?
The Bodyweight Underhand Inverted Row mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Bodyweight Underhand Inverted Row?
Pull up bar.
Is the Bodyweight Underhand Inverted Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Underhand Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Underhand Inverted Row variations and alternatives?
Similar exercises include the Assisted Close-Grip Underhand Chin-Up, Barbell Lying Close-Grip Underhand Rack Row, Barbell Reverse-Grip Bent-Over Row and Barbell Supinated Row.
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