What makes this exercise particularly effective?
Rowing with an underhand grip uses a supinated grip, which naturally changes the range of motion and elbow positioning: the elbows stay closer to the body and point more toward the back. This intensifies the focus on the latissimus muscles, especially the lower part, while the biceps actively assist.
What effect does the exercise achieve?
Targeted activation of the latissimus: Using an underhand grip shifts the emphasis of the pull to the lower latissimus.
Additional biceps engagement: The supinated grip involves the biceps more, providing a double stimulus during pulling movements.
Narrow elbow positioning: Keeps the elbows close to the body, supporting a strong mind-muscle connection with the latissimus and promoting controlled pulling.
Shoulder relief: For some users, the underhand grip feels more comfortable and reduces shoulder strain.
How does this exercise fit into the Big 5 concept?
The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press. Although bent-over rowing with an underhand grip is not one of the classic Big 5 exercises, it complements the concept with several advantages:
Lat emphasis: Targets the lat muscles differently than pull-ups, particularly in horizontal pulling movements.
Strengthening of pulling and stabilizing muscles: Supports core and shoulder stability, which is essential for effective execution of many basic exercises.
Grip variation: Alternating between underhand and overhand grips helps prevent plateaus and promotes balanced back development.
:format(webp))
)
)
)
)
)
:format(webp) "EISENHORN S Black Edition")
 "EISENHORN S Black Edition")