Supinated Grip Inverted Row

Supinated Grip Inverted Row


This exercise involves hanging from a bar with an overhand grip and pulling your body up towards the bar, keeping your palms facing away from your body. It primarily targets the muscles in your back, shoulders, and arms.

Muscle Group

Equipment Required

Supinated Grip Inverted Row Instructions

  1. Find a sturdy horizontal bar that can support your weight.
  2. Stand facing the bar and reach up to grab it with an underhand grip (palms facing towards you).
  3. Step back until your arms are fully extended and your body is at a slight angle.
  4. Engage your core and pull your chest towards the bar, keeping your elbows close to your body.
  5. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of reps.

Supinated Grip Inverted Row Form & Visual

Supinated Grip Inverted Row

Supinated Grip Inverted Row Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
  • Improves balance and stability
  • Increases flexibility in the hips and ankles
  • Helps to improve posture and alignment
  • Can be modified to target specific muscle groups or accommodate injuries
  • Can be done with or without weights, making it accessible for all fitness levels
  • Can be incorporated into a full-body workout routine or used as a standalone exercise

Supinated Grip Inverted Row Muscles Worked

  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Trapezius
  • Rhomboids
  • Latissimus dorsi
  • Erector spinae

Supinated Grip Inverted Row Variations & Alternatives

  • Neutral-grip inverted row
  • Pronated-grip inverted row
  • Weighted inverted row
  • Single-arm inverted row
  • Feet-elevated inverted row