Finding the right exercises for a full-body workout can be difficult. One of the best movements to add to your routine is the inverted row with an underhand grip, which works more muscles than you would expect from this simple bodyweight exercise.
Not only does it strengthen your back and arms, but it also helps promote overall core stability as well as giving you other benefits like improving posture and balance.
In this article we’ll go over how to properly do an inverted row with an underhand grip, what its specific benefits are, and some tips on getting the most out of your rows.
Benefits of doing an Inverted Row with Underhand Grip
If you want upper body strength and definition, an inverted row with underhand grip is a great exercise. It works different muscle groups than the traditional overhand grip row, making it popular with fitness fans.
- Different muscles targeted – biceps, forearms, and middle back.
- Improved posture – targets rhomboids and trapezius in the back of your shoulders.
- Injury prevention – builds strength in muscles that would otherwise be neglected.
- Versatile – minimal equipment needed, and many variations to challenge your body.
Remember to use correct form and coordination to get the best results. Make sure your shoulder blades are pulled down and back, and your spine stays neutral.
For an extra challenge, try elevating your feet on a bench or box for an inclined variation. Get your back in shape with an underhand grip inverted row!
How To Do Inverted Row with Underhand Grip: Step-by-Step Guide
Inverted Rows with an Underhand Grip, also known as Reverse Grip Inverted Rows, are a variation of the standard Inverted Row that targets the upper back, shoulders, and biceps. The underhand grip places slightly more emphasis on the biceps, making it an excellent exercise for overall upper body strength.
Here’s a step-by-step guide to help you master the Inverted Row with Underhand Grip:
Step 1: Set Up Your Equipment
- Find a sturdy horizontal bar or Smith machine set at waist height. Alternatively, you can use TRX straps, gymnastic rings, or a suspension trainer.
- Ensure the bar or straps are secure and can support your body weight.
Step 2: Position Your Body
- Lie on your back, facing up, underneath the bar or straps.
- Position your chest directly below the bar or straps.
- Reach up and grab the bar with an underhand grip (palms facing towards you), shoulder-width apart. If using straps or rings, grasp them firmly with a supinated grip (palms facing up).
Step 3: Set Your Feet and Align Your Body
- Place your heels on the ground, with your legs fully extended and your feet hip-width apart.
- Engage your core, glutes, and legs to maintain a straight line from your head to your heels throughout the movement.
Step 4: Perform the Inverted Row with Underhand Grip
- Begin the movement by pulling your chest towards the bar or straps, while keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement, ensuring your chest nearly touches the bar or straps.
- Pause briefly at the top before slowly lowering yourself back down to the starting position with control.
Step 5: Repeat and Progress
- Perform the desired number of repetitions, maintaining proper form throughout.
- As you become stronger, you can progress the exercise by elevating your feet on a bench or box, increasing the angle of your body, or adding weight with a weighted vest or backpack.
Proper Form for an Inverted Row with Underhand Grip
Max wanted to strengthen his upper body, so he decided to do an Underhand Grip Inverted Row. To do this workout properly, he needed to follow five steps:
- Grab the bar with an underhand grip, palms facing up.
- Hang with arms fully extended, keeping his body in line.
- Position feet flat on the ground.
- Pull himself towards the bar by bending his elbows.
- Squeeze his shoulder muscle blades together at the top of the movement, then lower himself slowly.
Max did this routine 1-3 times per week and focused on keeping a steady pace. This exercise strengthens mainly the upper back muscles like rhomboids and trapezius muscles.
Max did it properly, and after six months he saw visible changes in his bicep muscles and developed excellent grip strength. He even added a mental trick to engage his back muscles – imagining he was rowing away from his ex’s drama!
Tips for an Effective Inverted Row with Underhand Grip
Do an effective inverted row with an underhand grip.
- Set up a bar at hip-height. Lie underneath it.
- Grip the bar with palms towards you. Shoulder-width apart.
- Hang your body beneath the bar in a straight line.
- Engage back muscles. Pull chest towards the bar.
- Pause for a moment at the top. Then, lower down slowly.
- Repeat for desired reps.
Keep core engaged. Proper form. Maximum effectiveness. Plus, an underhand grip gives more emphasis on biceps and upper back muscles.
Pro tip: For a greater challenge, try a weighted vest or elevate feet. Don’t let ego lead you to bad form. Avoid common mistakes.
Common Mistakes to Avoid While Doing an Inverted Row with Underhand Grip
Performing an Inverted Row with Underhand Grip has common errors to avoid. To succeed, follow these four steps:
- Grip correctly, with hands shoulder-width apart and facing you.
- Keep body straight, engaging core muscles.
- Avoid jerking or swinging movements, keep pace slow and controlled.
- Don’t let shoulders shrug up to ears. By doing this, you can perform it safely and effectively.
It’s good to focus on proper form. It’s also great to vary the exercise for a rounded workout. Try wider or narrower grips to target different muscles.
Studies show that Inverted Rows in a strength training routine improve posture and reduce injury risk in upper back and neck muscles (source: Journal of Strength and Conditioning Research). It’s worth taking time and care to do it right. Change up your inverted row with these underhand grip variations for a burn in muscles you never knew existed.
Variations of the Inverted Row with Underhand Grip
Discover the different variations of the underhand grip inverted row to bring fresh challenges to your workout! Here are three variations:
- Feet Elevated Invert Row: Increase intensity by elevating your feet on a bench or step.
- Single-Arm Invert Row: Improve muscle imbalances and target certain muscles with one arm.
- Towel Invert Row: Place a towel over the bar, hold tight and do the row. Engages forearms and grip strength due to instability.
Adjust sets, reps and resistance as needed. Incorporating variations helps avoid plateaus and keeps it fun. Remember to engage shoulder blades and maintain a neutral spine when doing any exercise.
Different versions of an exercise can help you know where your strengths and weaknesses are. One person may like single-arm inverted rows while another can improve their feet elevation for core engagement.
I once saw a gym rat do up to 20 reps of feet elevated inverted rows without breaking form. I was so inspired by his dedication that I added this variation to my routine and made gains too! Who knows, after doing the underhand grip inverted rows, your back muscles might just shout, ‘We rowdy now!’
Muscles Worked during an Inverted Row with Underhand Grip
Analyze the Inverted Row with Underhand Grip! This exercise engages multiple muscle regions, making it a great strength builder.
- The biceps are heavily activated, leading to stronger, toned arms.
- Latissimus dorsi muscles are the primary targets. Strengthening these muscles increases back strength and helps posture.
- Rhomboids play an essential role in facilitating shoulder blade movement.
When doing the inverted row, proper form is key. Keep your body parallel to the ground. Avoid arching your back. Take control of each repetition.
It’s worth noting that targeting multiple muscles at once makes it an effective compound exercise. Compound exercises can yield better results than isolated exercises.