Feet-Elevated Underhand Inverted Row exercise
A bodyweight back and arm exercise performed under a bar, raising feet for increased difficulty and using an underhand grip.
Updated By PumpPal
How to perform Feet-Elevated Underhand Inverted Row
- Place a bar at waist height.
- Set your feet on an elevated surface.
- Grip the bar with palms facing up.
- Keep body straight with core engaged.
- Pull chest to bar by flexing elbows.
- Lower yourself slowly to start position.
What is Feet-Elevated Underhand Inverted Row?
The feet-elevated underhand inverted row is a horizontal bodyweight pull performed below a fixed bar with the heels raised and palms facing you. Elevating the feet makes the torso more horizontal and increases resistance, while the underhand grip adds biceps demand compared with an overhand row.
What muscles does Feet-Elevated Underhand Inverted Row work?
The lats, rhomboids, middle and lower traps, rear shoulders, biceps, brachialis, and forearms produce the pull. The grip, rotator cuff, abdominal wall, glutes, hamstrings, and spinal stabilizers keep the body rigid between the bar and foot support.
Feet-Elevated Underhand Inverted Row form cues and common mistakes
- Use a fixed bar and a stable nonslip foot support, test both before getting underneath, and keep enough floor clearance for the body.
- Take a comfortable underhand grip, straighten the body from shoulders through heels, and brace the abdomen and glutes before pulling.
- Drive the elbows down and back to bring the lower chest toward the bar without thrusting the hips or craning the neck forward.
- Pause briefly near the top, then lower until the arms are straight and the shoulders remain controlled rather than collapsing toward the ears.
- Lower the feet to the floor or raise the bar to regress, and stop for sharp wrist, elbow, shoulder, neck, or back pain.
How to add Feet-Elevated Underhand Inverted Row to a workout
Use feet-elevated underhand rows as a primary horizontal pull or accessory after vertical pulling. Start with 3 to 4 sets of 6 to 12 repetitions, leaving 2 to 3 reps in reserve. Add controlled reps before raising the feet further or adding weight.
Frequently asked questions
What muscles do feet-elevated underhand rows work?
They train the lats, rhomboids, traps, rear shoulders, biceps, and forearms. The core, glutes, hamstrings, grip, and rotator cuff stabilize the body and shoulders.
Why elevate the feet during an inverted row?
Raising the feet makes the body more horizontal, moving more bodyweight into the pull. It is a progression from rows with the feet on the floor when the setup and body line remain stable.
How is an underhand inverted row different from a ring row?
The fixed bar keeps both hands on one rigid implement, while rings move independently and allow more wrist rotation. Both can use an underhand grip and similar horizontal pulling mechanics.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.