What you'll gain

• Builds the lower lats with a strong, biceps-friendly pulling line.

• Removes lower-back fatigue thanks to the chest-supported position.

• Trains the lats and biceps together for arm-and-back content efficiency.

Step-by-Step Instructions

1. 1

   Set the chest pad height so it sits across your upper chest with your shoulders just above the handles.

2. 2

   Grip the underhand handles with palms facing up and let your arms extend fully toward the floor.

3. 3

   Brace your core and press your chest firmly into the pad to lock the torso in place.

4. 4

   Pull the handles up toward your lower ribs by driving the elbows back and down close to the body.

5. 5

   Pause at the top with the elbows behind you, squeezing the lats and biceps for a full beat.

6. 6

   Lower the handles slowly over 2 to 3 seconds back to a full stretch before the next rep.

Common Mistakes

• Curling the arms up with the biceps instead of rowing with the elbows leading the motion.

• Letting the chest peel off the pad to cheat the weight up, which loads the low back.

• Flaring the elbows wide and turning the row into an overhand-style pull, losing the underhand bias.

• Cutting the stretch short and never letting the arms fully extend at the bottom of each rep.

About This Exercise

The machine underhand row flips the grip on a standard chest-supported row, loading the lats and biceps in their strongest pulling line. The supinated hand position naturally tucks the elbows close to the body, which biases the lower lats and lets the biceps contribute more. Chest support keeps the lower back out of the equation. For app and content use, this clip slots into pull-day programming as the bicep-friendly row variation and pairs well with overhand pulldowns for complete lat development. It's a smart inclusion in arm-and-back hybrid days, hypertrophy blocks, and bodybuilding-style content tracks.

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