Machine Underhand Row
A machine row with an underhand grip that hits the lower lats and biceps hard — the supinated take on the chest-supported row.
Video
Body map
Primary
Biceps
Secondary
none
Step by step
- Set the chest pad height so it sits across your upper chest with your shoulders just above the handles.
- Grip the underhand handles with palms facing up and let your arms extend fully toward the floor.
- Brace your core and press your chest firmly into the pad to lock the torso in place.
- Pull the handles up toward your lower ribs by driving the elbows back and down close to the body.
- Pause at the top with the elbows behind you, squeezing the lats and biceps for a full beat.
- Lower the handles slowly over 2 to 3 seconds back to a full stretch before the next rep.
Muscles and equipment
Similar exercises
Log your sets. After a few weeks you will see whether it is moving. Free.