Underhand Inverted Row
Quick answer
The Underhand Inverted Row mainly works the biceps, with help from the lats. Pull under a table with palms facing you that emphasizes the biceps. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Lie under a very sturdy table and grip the edge, palms facing you.
- Extend your body, resting on your heels, abs braced.
- Pull your chest toward the table, keeping your elbows close to your body.
- Lower slowly until your arms are straight.
Muscles worked
MainSecondary
- Biceps
- Lats
Common mistakes
- Check that the table is stable before you start.
- Bend your knees to make the exercise easier.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Underhand Inverted Row work?
Mainly the biceps. It also works the lats.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Underhand Inverted Row good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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