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Inverted Row (Variation 2)
An underhand-grip inverted row variation that biases the biceps and lower lats while training the same horizontal pull pattern.
BackBodyweightHorizontal pull
GoLightWeight mediainverted-row-v-2
Demonstration coming soon
Primary
Latissimus dorsiRhomboids
Secondary
BicepsRear deltoidsMiddle trapezius
Equipment
Bodyweight
Pattern
Horizontal pull
Setup
- 01Set a bar in a rack at roughly hip height.
- 02Lie under the bar and take a shoulder-width underhand grip.
- 03Extend the legs and form a straight line from head to heels.
- 04Pull the shoulder blades down and back before the first rep.
Execution
- 01Brace the trunk and squeeze the glutes to stay rigid.
- 02Pull the lower chest to the bar with the elbows tracking close to the ribs.
- 03Squeeze the shoulder blades together at the top.
- 04Lower under control until the elbows fully extend.
Checkpoints
- -Elbows stay tucked tighter than in the overhand version.
- -Wrists stay straight rather than curled at the top.
- -Body line stays rigid from head to heels.
- -Bar touches the lower chest, not the neck.
Common mistakes
- -Turning the rep into a curl by flexing only at the elbows.
- -Letting the hips sag between reps.
- -Bouncing out of the straight-arm bottom position.
- -Shortening range as grip fatigues.
Programming notes
- -Use 3 to 4 sets of 8 to 15 reps interchangeably with the overhand inverted row.
- -Good chin-up assistance because the underhand pull mirrors the grip.
- -Elevate the feet once bodyweight sets exceed 15 reps.
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