Underhand-Grip Inverted Back Row

Underhand-Grip Inverted Back Row

The Underhand-Grip Inverted Back Row is a challenging and effective exercise that primarily targets the muscles in your upper back, including the rhomboids, latissimus dorsi, and trapezius. This compound movement also engages your biceps, forearms, and rear deltoids, making it a great choice for building overall upper body strength and muscle definition. To perform the Underhand-Grip Inverted Back Row, you will need a sturdy horizontal bar or a suspension trainer. Begin by gripping the bar or handles with an underhand grip, palms facing towards you. Your hands should be shoulder-width apart. Hang underneath the bar or handles with your arms fully extended, and make sure your body is in a straight line, with your feet together. Using a controlled motion, pull your chest towards the bar or handles, focusing on squeezing your shoulder blades together. Keep your core engaged and maintain good posture throughout the exercise. Pause for a moment at the top of the movement, then slowly lower yourself back to the starting position. The Underhand-Grip Inverted Back Row is a versatile exercise that can be modified to suit different fitness levels. As with any exercise, it is important to use proper form and technique to prevent injury and maximize results. Incorporating this exercise into your routine can help improve your pulling strength, posture, and overall upper body muscular development. Remember to start with a weight or resistance level that is appropriate for your fitness level and gradually increase the challenge as you get stronger. If you are unsure about the proper form or technique for this exercise, it is always helpful to consult with a fitness professional to ensure you are performing it correctly and safely. So go ahead, grab that bar or handles, and start working towards a stronger, more defined upper back!


  • Start by setting up a suspension trainer or TRX straps at chest height.
  • Stand facing the anchor point and hold the handles with an underhand grip.
  • Walk your feet forward to create tension on the straps while leaning back slightly.
  • Keep your body straight and engage your core.
  • Pull your chest towards the handles by squeezing your shoulder blades together.
  • Pause at the top and then slowly return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to stabilize your body and protect your lower back.
  • Focus on squeezing your shoulder blades together as you pull the weight towards your chest.
  • Maintain proper form by keeping your spine in a neutral position and avoiding excessive swinging or arching of the back.
  • Control the movement on both the pulling and the releasing phases to engage the muscles effectively.
  • Keep your shoulders relaxed and avoid shrugging them up towards your ears.
  • Gradually increase the resistance or weight as you get stronger to continue challenging your muscles.
  • Ensure that you are breathing properly throughout the exercise, exhaling as you pull the weight towards your body.
  • Consider using a mirror to check and correct your form during the exercise.
  • Perform the exercise at a controlled pace, focusing on quality rather than speed.
  • Always warm up before beginning your workout to prepare your muscles and joints for the exercise.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine