Underhand Inverted Row (bodyweight curl)

Biceps work without equipment: an inverted row with palms facing you and a narrow grip, thinking about pulling with your arms. Under a sturdy table or a low bar.

• Compound
• Bodyweight
• Beginner

How to do it

• Underhand grip (palms towards you) at shoulder width
• Body in a plank; pull bringing your hands to your lower chest
• Think of it as a curl: let your biceps start the pull
• The more horizontal your body, the harder it is

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR

Tempo: Pull for 1 s with an underhand grip, lower for 2 s under control

Common mistakes

• Losing your body line
• A partial range
• Pulling only with your arms without bringing your chest up

Muscles worked

Primary

• Biceps

Secondary

• Back
• Lats
• Forearm

Alternatives

• Inverted Row
• Biceps Curl (barbell/dumbbell)