Back · Bodyweight
Underhand Grip Inverted Back Row
How to do the underhand grip inverted back row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set a bar in a rack or use a low TRX/smith bar at hip height. Lie under it and grip with an underhand (supinated) grip slightly narrower than shoulder width, body straight from heels to head. Pull your chest to the bar by driving your elbows down and back, then lower under control until your arms are fully extended.
- 1Lats and mid-back pulling the chest to the bar
- 2Biceps assisting as the elbows tuck
- 3A tight straight line from heels to shoulders
Common mistakes
- Letting the hips sag or pike
- Shrugging the shoulders up toward the ears
- Yanking with momentum instead of a controlled pull
Muscles worked
The underhand grip inverted back row mainly works the lats, biceps, and mid traps, with the rear delts, forearms, lower traps, upper abs, lower abs, and glutes assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- Rear DeltsSupport
- ForearmsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackMinor
- Upper TrapsMinor
- ObliquesMinor
- HamstringsMinor
Kovo programs the underhand grip inverted back row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.