The Underhand Leaning Iron Rowboat

Trail Log · Movement Breakdown

Most people do bent-over rows with an overhand grip, but the reverse grip version — palms facing up — shifts the emphasis and changes the feel in ways that are absolutely worth exploring. It's like visiting the same city but staying in a different neighborhood — same place, completely different experience.

You stand tall holding a barbell with an underhand grip, bend your knees slightly, and hinge forward at the waist until your torso is nearly parallel to the floor. Your back stays straight, your head stays up, and the bar hangs directly in front of you with your arms perpendicular to the ground. You look like you're about to row a very heavy, very invisible boat.

Keeping your torso stationary — no bouncing, no heaving, no using your lower back to help your arms — you lift the bar toward your lower chest, pulling your elbows up and back while keeping them close to your body. The underhand grip engages your biceps more than an overhand grip would, which means this row is also secretly a curl, making it a fantastic compound movement for arm development alongside back thickness. Squeeze your back muscles hard at the top of the movement, hold for a second, and then lower the bar slowly back to the starting position.

This variation is particularly effective for targeting the lower lats and the mid-back muscles between your shoulder blades, building the kind of back detail that's visible from across the room. It's also easier on the wrists and elbows than the overhand version for many people, making it a smart alternative or addition to your rowing arsenal.