Supinated Grip Inverted Row
Description
The supinated grip inverted row is a bodyweight row variation performed with an underhand (palms-up) grip. The supinated grip increases bicep involvement and shifts the lat emphasis toward the lower lats. It is excellent for back and bicep development using only bodyweight.
Muscle Group
Equipment Required
Supinated Grip Inverted Row Instructions
- Set a bar in a power rack at hip height. Lie underneath the bar, face up.
- Grip the bar with hands shoulder-width apart using an underhand (palms facing you) grip.
- Hang from the bar with arms extended. Form a straight body line from heels to head, supported on your heels.
- Brace your core. Pull your shoulders down and back.
- Pull your chest up toward the bar by driving your elbows down toward your hips.
- Row until your chest touches the bar (or as close as possible).
- Squeeze your shoulder blades together at the top.
- Lower under control to a full hang. Use elevated feet for more difficulty.
Supinated Grip Inverted Row Form & Visual
Supinated Grip Inverted Row Benefits
- Builds the back and biceps with bodyweight
- Underhand grip increases bicep involvement
- Easier on the shoulders than overhand variations
- Excellent at-home back exercise
- Easy to scale by adjusting body angle
- Builds pulling strength
Supinated Grip Inverted Row Muscles Worked
- Latissimus dorsi (lower fibers)
- Trapezius (middle and lower)
- Rhomboids
- Biceps brachii (heavy involvement)
- Posterior deltoid
- Forearms
Supinated Grip Inverted Row Variations & Alternatives
- Inverted Row (overhand grip)
- Suspended Row
- Inverted Row with Straps
- Weighted Inverted Row
- Single-Arm Underhand Inverted Row
