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Lats · Intermediate

Supinated Grip Inverted Row

Underhand inverted row beneath a securely racked bar, emphasizing the back and biceps while the body stays rigid.

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Exercise overview

Training details

LatsUpper BackBicepsCore

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set a bar at waist height and lie underneath it.
  2. 02Grip the bar with palms facing you and arms extended.
  3. 03Engage your core and pull your chest towards the bar.
  4. 04Pause at the top and then lower back down with control.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationInverted RowRelated variationBarbell Lying Close Grip Underhand Row on RackRelated variationPull up with Bent Knee between ChairsRelated variationScapular Retraction Inverted RowRelated variationElbow Lift - Reverse Push-UpRelated variationLying Floor Row with Bent Knee

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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