Close Grip Supinated Inverted Row
Also known as: underhand inverted row, supinated inverted row, supinated inverted rows, supinated grip inverted row, inverted row supinated grip, close grip inverted row, underhand grip inverted row, inverted biceps row
In SetGrip: Inverted Row (Close Grip Supinated)
- Primary muscleBiceps
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Pull
Rowing your body to a bar with a close underhand grip puts the biceps at the front of the queue while your feet stay grounded, so load scales with body angle instead of plates. Walk your feet forward or prop them on a box to make it harder, and step back upright to keep clean reps coming when fatigued.
How to do the Close Grip Supinated Inverted Row
- Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Engage your core and pull yourself up towards the bar, focusing on using your biceps to lift your body.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Common mistakes
- Skipping the dead hang — half reps from bent arms skip the hardest part; let the arms straighten fully at the bottom and initiate by pulling the shoulders down first.
- Kipping without meaning to — a swing from the hips makes the rep easier but tells you nothing about your strength; keep the legs still, or cross the ankles and squeeze the glutes.
- Chin poking forward — reaching with the neck is a way to fake the last inch; drive the elbows down and get the chest to the bar instead.
- Adding weight too early — get to eight or ten strict reps before you hang a plate off your belt.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Pull-ups and chin-ups go first or second in a pull session, before rows and pulldowns, while your grip is fresh. They superset well with dips on the same station for a push and pull block.
Variations and alternatives
Frequently asked questions
What muscles does the Close Grip Supinated Inverted Row work?
The Close Grip Supinated Inverted Row primarily works the biceps. It also involves the forearms and delts, which assist the movement and stabilise the joints.
Is the Close Grip Supinated Inverted Row good for beginners?
Not as a starting point. The Close Grip Supinated Inverted Row is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Close Grip Supinated Inverted Row?
If you cannot do the Close Grip Supinated Inverted Row, try the Close Grip Chin-Up, the L-Pull-Up or the Pull-Up. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Close Grip Supinated Inverted Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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