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Exercise 64

Supinated-Grip Inverted Row

Horizontal pulling movement that works the core, biceps, and back while driving the elbows backward with control of the torso and shoulder blades.

CoreBackBiceps
Athletic Station visual preview for Supinated-Grip Inverted Row
Visual preview • Athletic Station

How to perform it

  1. Position yourself below the bar with your body aligned, heels supported on the floor, and hands gripping the bar with an underhand grip.
  2. Begin with your arms extended, abs engaged, and body in a straight line from shoulders to feet.
  3. Pull your chest toward the bar with control.
  4. Drive your elbows down and back while focusing the effort on your back and biceps.
  5. Avoid letting your hips sag or using momentum to rise.
  6. Pull until your chest approaches the bar while maintaining firm posture throughout the movement.
  7. Return slowly to the starting position, extending your arms with control.
  8. Exhale as you pull up and inhale as you lower, maintaining a steady rhythm throughout the set.

What you should feel

Greater activation of the back, especially the mid-back, with strong involvement of the biceps and core. The contraction should remain controlled through the upper body, without pain in the shoulders, wrists, or lower back.

Groups mentioned in the description

CoreBackBiceps

Exercise questions

How do you perform Supinated-Grip Inverted Row?

Position yourself below the bar with your body aligned, heels supported on the floor, and hands gripping the bar with an underhand grip. Begin with your arms extended, abs engaged, and body in a straight line from shoulders to feet. Pull your chest toward the bar with control. Drive your elbows down and back while focusing the effort on your back and biceps. Avoid letting your hips sag or using momentum to rise. Pull until your chest approaches the bar while maintaining firm posture throughout the movement. Return slowly to the starting position, extending your arms with control. Exhale as you pull up and inhale as you lower, maintaining a steady rhythm throughout the set.

What does Supinated-Grip Inverted Row work?

Horizontal pulling movement that works the core, biceps, and back while driving the elbows backward with control of the torso and shoulder blades.

What should you feel during Supinated-Grip Inverted Row?

Greater activation of the back, especially the mid-back, with strong involvement of the biceps and core. The contraction should remain controlled through the upper body, without pain in the shoulders, wrists, or lower back.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.