Inverted Biceps Row
The Inverted Biceps Row primarily works the Biceps Brachii (Long Head), with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Femoris (Long Head), Erector Spinae, External Obliques, Gluteus Maximus, Rectus Abdominis, Triceps (Long Head). It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound pull exercise targeting the Biceps Brachii (Long Head).
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head) |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Femoris (Long Head) (hamstrings)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Lay on back under fixed horizontal bar. Grasp bar with shoulder width underhand grip. Execution: Keeping body straight, pull body up to bar. Return until arms are extended and shoulders are stretched forward. Repeat. Comments: Fixed bar should be just high enough to allow arm to fully extend. SeeGravity Vectorsfor greater understanding of how body angle influences resistance. Also known as Underhand Body Row or Underhand Supine Row.
Alternative Exercises
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