Underhand Grip Inverted Back Row

Instructions

1
Begin in a horizontal plank position with hands gripping the pull-up bar at shoulder width, body fully extended, and core engaged. Maintain a straight line from head to heels with feet together.
2
Ensure hands are firmly gripped on the bar with a neutral or pronated grip. Brace the core by drawing the navel toward the spine. Keep shoulders packed and engaged over the bar.
3
Slowly lower the body back to the extended plank position by straightening the hips and knees in a controlled manner, resisting gravity throughout the movement without allowing the lower back to hyperextend.
4
Explosively drive the knees toward the chest by flexing the hips and spine, bringing the knees up toward the bar while maintaining grip and shoulder stability. Return to full extension with control.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Pectoralis Major, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYAdvanced

Overview

If you want to isolate and overload the Rectus Abdominis, the Underhand Grip Inverted Back Row is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Back, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Back stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Pro Tips

To maximize the Underhand Grip Inverted Back Row, actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Pectoralis Major, Serratus Anterior to maintain control of the Body weight.

Beginner Tips

If you are new to the Underhand Grip Inverted Back Row, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions