Underhand Machine Row

An underhand grip on the row machine keeps your elbows tucked and adds biceps to the lat work.

• Compound
• Machine
• Beginner

How to do it

• Palms up on the handles
• Pull your elbows towards your hips
• Squeeze back and stretch forward

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Leaning back to pull more weight
• A short range with no stretch

Muscles worked

Primary

• Back
• Lats

Secondary

• Biceps

Alternatives

• Machine Row (chest-supported)
• Seated Cable Row