Underhand-Grip Inverted Back Row
Expert Advice
Keep your body in a straight line from head to heels and pull with your elbows to fully engage the back muscles.
How-to-do Steps
- Set up a bar at waist height and lie underneath it.
- Grab the bar with an underhand grip, hands shoulder-width apart.
- Pull your chest up to the bar while keeping your body straight.
- Lower yourself back down with control to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Underhand-Grip Inverted Back Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps10%
Forearms10%
Chest10%
Triceps10%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Underhand-Grip Inverted Back Row work?
Underhand-Grip Inverted Back Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest, Triceps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Underhand-Grip Inverted Back Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Underhand-Grip Inverted Back Row suitable for beginners?
Underhand-Grip Inverted Back Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
