What you'll gain

• Builds the lats with a stronger lower-lat bias from the underhand grip.

• Trains one side at a time to expose and fix imbalances.

• Engages the biceps more directly for added pull-day arm work.

Step-by-Step Instructions

1. 1

   Set the cable pulley to chest height and attach a single handle, then grip it underhand with one hand.

2. 2

   Step back until the cable has tension at full arm extension and stand in a staggered stance.

3. 3

   Brace your core and place your non-working hand on your hip or a stable surface for support.

4. 4

   Pull the handle toward your lower ribs with the elbow tucked tight to your side, palm facing up.

5. 5

   Squeeze the lat hard at the end of the pull, keeping the chest tall and the shoulder packed down.

6. 6

   Slowly let the handle travel back to full arm extension over 2 to 3 seconds, then repeat for 10 to 15 reps per side.

Common Mistakes

• Rotating the torso to throw the elbow back, stealing load from the lat.

• Letting the elbow flare out wide, which kills the lower-lat focus the underhand grip is meant to create.

• Curling the handle toward the shoulder instead of rowing toward the ribs, turning the lift into a biceps curl.

• Snapping the handle back forward and skipping the slow return, where most of the growth lives.

About This Exercise

The cable single arm underhand grip row is a unilateral horizontal pulling exercise performed from a chest-height pulley with a supinated grip. The underhand grip tucks the elbow tight to the body and biases the lower lats more than a neutral or overhand row. Working one arm at a time exposes side-to-side imbalances that two-handed rows hide. For app and content use, this clip fits cleanly into pull-day programs, back-focused hypertrophy blocks, and lat-development tracks. It's especially useful in physique-driven programs where developing the lower-lat sweep is a priority. Coaches will reach for it as a unilateral variation to keep back training fresh across long programs.

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