Underhand Inverted Row

Lats, Biceps, RhomboidsLow Bar

A bodyweight rowing exercise on a low bar using a reverse grip. The underhand grip hits your lats and biceps harder while keeping your shoulders in a safe position—great for posture and pull-up prep.

How to do it

1Grab the bar with a shoulder-width underhand grip and hang underneath it with your body at an angle.

2Form a straight line from heels to head and plant your feet firmly.

3Pull your chest up to the bar by driving your elbows down and squeezing your shoulder blades.

4Touch your lower chest to the bar, keeping your core tight and body straight.

5Lower yourself smoothly until your arms are fully extended.

Common mistakes

Sagging your hips or arching your back, breaking the plank position and disengaging your core.

Reaching with your chin to touch the bar instead of pulling your chest up, straining your neck.

Dropping down quickly without controlling the eccentric phase.

Breathing

Inhale at the bottom before you pull, and exhale as you row your chest to the bar.

Make it harder or easier

To make it easier, raise the bar height or bend your knees at 90 degrees.

To make it harder, lower the bar height or elevate your feet on a bench.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.