Back
Single Arm Row (Underhand Grip)
A single arm row with your palm facing forward. The underhand grip keeps your elbow tight to your side and brings your biceps in more, so it feels different from the regular row.
- Works
- Lats, upper back, biceps, forearms
- Equipment
- One dumbbell and a bench, chair or your knee to lean on
- Load
- Medium
How to do it
- 1Brace one hand on a bench, chair or your front knee and hinge forward with a flat back. Hold the dumbbell under your shoulder, palm facing forward.
- 2Keep your elbow tight to your side and pull the dumbbell back toward your hip.
- 3Squeeze your back at the top, keeping your wrist straight.
- 4Lower slowly until your arm is straight. Finish your reps, then switch sides.
Cues
- Elbow brushes your side on the way up.
- Wrist straight. Don't turn it into a curl.
- Pull back toward your hip, not up to your chest.
Common mistakes
- Curling the weight. With your palm forward it's easy to let your biceps take over. Keep your wrist straight and pull from your elbow.
- Elbow drifting out. Keep it close to your side. That's the point of this grip.
- Starting too heavy. This grip is usually a bit weaker, so start lighter than your regular row.
Easier
Go lighter, or turn your palm halfway in if the full underhand grip bothers your wrist.
Harder
Take 4 seconds to lower each rep.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off per side.
Is an underhand row better for your lats?
It's not better, just different. The underhand grip keeps your elbow close and pulling toward your hip, which helps a lot of people feel their lats more. Using both grips in your training is a good idea.
