Underhand Row: Muscles Worked and Benefits

The underhand row is a powerful back exercise that targets several key muscles in the upper and lower back, while also engaging other muscle groups to a lesser extent. Whether you're looking to build strength, improve posture, or enhance your rowing technique, understanding which muscles are worked in this movement is essential for maximizing your results.

What Is the Underhand Row?

The underhand row, often referred to as the reverse grip row, is performed by holding a barbell or dumbbells with an underhand (supine) grip. Unlike the traditional overhand row, this variation changes the angle of pull, activating different muscles and allowing for a more effective range of motion. By bending at the hips and keeping your torso almost parallel to the floor, you pull the weight toward your torso while squeezing your shoulder blades together at the top of the movement.

Muscles Worked in the Underhand Row

1. Latissimus Dorsi (Lats) The lats are the largest muscles in your back and play a significant role in the underhand row. With the underhand grip, you increase activation of the lower portion of the lats compared to an overhand row, providing a more complete back workout. The lats help with the extension and adduction of your arms, giving you that broad, V-shaped back.

2. Rhomboids The rhomboids are located between the shoulder blades and are heavily engaged during the underhand row. As you pull the barbell or dumbbells towards you, you contract these muscles to pull your shoulder blades back. Strengthening the rhomboids helps improve posture and contributes to better overall shoulder health.

3. Trapezius The trapezius, or traps, are responsible for moving, rotating, and stabilizing the scapula. The underhand row hits both the middle and lower parts of the traps, helping to develop a thick and defined upper back. Engaging these muscles also plays a key role in shoulder mobility and stability.

4. Biceps Brachii While the underhand row is primarily a back exercise, it also targets the biceps, especially when you use a supine grip. Your biceps assist in the pulling motion, particularly when you bring the weight closer to your torso. If you're looking to improve arm strength and size, the underhand row provides a bonus benefit.

5. Infraspinatus and Teres Major These muscles, located in the shoulder region, are also engaged during the underhand row. The infraspinatus and teres major muscles help stabilize the shoulder joint as you pull the weight. While not the primary focus, their involvement is crucial for maintaining shoulder health and preventing injury.

6. Posterior Deltoids The rear deltoids, located on the back of your shoulders, are also activated during the underhand row. While the lats are the primary muscle group, the posterior deltoids assist with shoulder extension, contributing to overall shoulder development and upper body strength.

7. Core Muscles Like most compound movements, the underhand row engages the core muscles, especially when performed with proper form. Your abdominals, obliques, and lower back work to stabilize your body as you maintain a bent-over position during the exercise.

Benefits of the Underhand Row

1. Improved Posture Regularly incorporating the underhand row into your routine helps strengthen the muscles that support your spine, improving posture and reducing the risk of slouching. Strengthening the rhomboids and traps also helps combat the effects of sitting for extended periods.

2. Better Grip Strength Using an underhand grip in this movement requires grip strength, which improves as you perform more reps. Stronger grip strength can enhance your performance in other exercises, such as deadlifts and pull-ups.

3. Balanced Muscle Development Because the underhand row targets different parts of the back and shoulders, it promotes a more balanced development of your upper body. The exercise helps you build a thicker, more muscular back, which is essential for overall strength and aesthetics.

4. Enhanced Upper Back Strength Whether you're a powerlifter or just looking to get stronger in your daily activities, strengthening the upper back is crucial. The underhand row is an excellent addition to any back workout routine for targeting these muscles and increasing overall pulling power.

Tips for Proper Form

1. Use a Neutral Grip: If you're using dumbbells, keep your palms facing each other. This neutral grip minimizes stress on the wrists and can be easier on your joints.

2. Engage Your Core: Keep your core tight throughout the movement to prevent lower back strain. This will also help you generate more power during the row.

3. Don’t Overextend: Avoid jerking the weight or swinging your body. Focus on controlled movement and squeezing your shoulder blades together at the top of each rep.

4. Start Light: If you're new to the underhand row, begin with a lighter weight to focus on form before progressing to heavier loads.

Conclusion

The underhand row is an effective and underrated exercise that targets a range of back muscles, from the lats to the rhomboids, traps, and even the biceps. By incorporating this movement into your workout routine, you'll build a stronger, more balanced upper body, improve your posture, and increase your pulling power. Whether you're a seasoned lifter or a beginner, the underhand row should be a staple in your fitness regimen.