Intermediate
Underhand-Grip Cable Row
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Underhand Grip Cable Row targets the multiple muscles of your body, including the middle back, and, to a lesser degree, also targets the biceps, lats, lower back, and shoulders. It also improves mobility and stability of the shoulders and core.
Exercise Instructions
-
Step 1
Sit on a low cable station and grab a straight barbell with an overhand grip. Plant your feet firmly on the platform and, using your legs (not your back), push off to the starting position with your arms fully extended and supporting your weight. -
Step 2
Without moving your upper body, pull the cable attachment toward your waist. Keep your chest forward and your shoulders down as you arch your back. Return the weight until the arms are fully extended and repeat the movement. To finish the set, return the weight to the starting position by bending your knees, not your lower back.
Muscle Groups
Underhand-Grip Cable Row targets Abs, Back, Biceps, Shoulders as seen below.
Exercise Tips
- Do not lean forward during the exercise. Keep your torso straight and your back straight.
- Make sure you finish the row by bringing your shoulder blades together.
Cable Row Standing
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Inverted Row
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