Underhand Cable Row: How-to, Tips & More
The Underhand Cable Row is a beginner compound exercise for your mid back. You do it with cable machine and straight bar. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Underhand Cable Row
- Sit at the row station and hold a straight bar palms up.
- Sit tall with straight arms.
- Row the bar to your stomach.
- Return slowly.
Underhand Cable Row tips
- Keep your elbows close to your sides.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Cable machine, Straight bar
Type
Compound
Underhand Cable Row alternatives
More mid back exercises
Band Pull Apart
Resistance band
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the Underhand Cable Row work?
The Underhand Cable Row mainly works your mid back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Underhand Cable Row good for beginners?
Yes. The Underhand Cable Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Underhand Cable Row?
You need cable machine and straight bar.
Add Underhand Cable Row to your program
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