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Underhand Grip Barbell Inverted Row

How To Do An Underhand Grip Barbell Inverted Row Exercise Demonstration Video and Guide

The Underhand Grip Barbell Inverted Row is another modification to the traditional chin up that strengthens the pulling muscles in your back, as well as the shoulder stabilizer muscles, such as the traps, rhomboids, rear deltoids, and rotator cuffs.

By using an underhand grip, you’ll be pulling in more biceps than with an overhand grip.

To get started:

  1. Set a barbell in a squat rack or smith machine about hip height.
  2. Get down underneath the bar with your legs fully extended and your heels pressed into the ground.
  3. Grab the bar using a palms facing you underhand grip, and hang off the bar with your arms fully extended.
  4. Ensure your body is flat as a board, by contracting your glutes and abs, then pull your shoulder blades back and together and bend your elbows to pull your chest to the bar.
  5. Under control, lower your body back down by straightening your arms.
  6. Repeat.

Advanced Variation

Beginner Variation

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