Machine Underhand Row
- Beginner
- Machine
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.
How to do the Machine Underhand Row
- Set the chest pad height so it sits across your upper chest with your shoulders just above the handles.
- Grip the underhand handles with palms facing up and let your arms extend fully toward the floor.
- Brace your core and press your chest firmly into the pad to lock the torso in place.
- Pull the handles up toward your lower ribs by driving the elbows back and down close to the body.
- Pause at the top with the elbows behind you, squeezing the lats and biceps for a full beat.
- Lower the handles slowly over 2 to 3 seconds back to a full stretch before the next rep.
Muscles worked
- Primary:
- Biceps and Back
Why train it
- 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.
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.
Frequently asked questions
What muscles does the Machine Underhand Row work?
The Machine Underhand Row trains the biceps and back, and little else. No other group takes a meaningful share of the load, which is what makes this a clean way to target the biceps and back directly.
What equipment do I need for the Machine Underhand Row?
Only a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Machine Underhand Row suitable for beginners?
Yes. The Machine Underhand Row is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Machine Underhand Row at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Machine Underhand Row should I do?
Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.
What are good alternatives to the Machine Underhand Row?
Band Assisted Pull-Up, Cable Rope Pullover, and Chest-Supported Dumbbell Row train the same primary muscles as the Machine Underhand Row. Pick whichever one matches the equipment in front of you.