Underhand Grip Seated Machine Row

How to Perform the Underhand Grip Seated Machine Row

1. Sit on the seated row machine and adjust the chest pad and seat height so you can comfortably reach the handles.
2. Grasp the handles with an underhand (supinated) grip, palms facing upward.
3. Sit upright with your chest pressed against the pad and your feet firmly planted on the footrests.
4. Pull the handles toward your lower ribcage by driving your elbows back and squeezing your shoulder blades together.
5. Hold the fully contracted position for a one-second squeeze, focusing on your lats and mid-back.
6. Slowly return the handles to the starting position, allowing a full stretch in your back muscles without losing posture.
7. Maintain a tall, upright torso throughout and avoid rocking back and forth.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Targets the lower lats and mid-back with increased bicep recruitment due to the supinated grip
• ✓Machine provides a guided path for safer, more controlled rowing with consistent resistance
• ✓Excellent for building back thickness and improving posture

Pro Tips

• ●The underhand grip naturally encourages pulling to the lower chest and abdomen area, which emphasizes the lower lats.
• ●Use a controlled 2-second eccentric to maximize time under tension and muscle growth.
• ●Experiment with grip width to find the position that gives you the best lat contraction.

Variations

Recommended Sets & Reps