The Machine Underhand Row is a beginner-friendly machine strength exercise that targets the biceps, lats and middle back. Here's how to do it right — and what to stop doing.
Primary musclesBiceps, Lats, Middle Back
Secondary muscles—
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Underhand Row
Set the chest pad height so it sits across your upper chest with your shoulders just above the handles.
Grip the underhand handles with palms facing up and let your arms extend fully toward the floor.
Brace your core and press your chest firmly into the pad to lock the torso in place.
Pull the handles up toward your lower ribs by driving the elbows back and down close to the body.
Pause at the top with the elbows behind you, squeezing the lats and biceps for a full beat.
Lower the handles slowly over 2 to 3 seconds back to a full stretch before the next rep.
02 The payoff
Why it earns its spot
Builds the lower lats with a strong, biceps-friendly pulling line.
Removes lower-back fatigue thanks to the chest-supported position.
Trains the lats and biceps together for arm-and-back content efficiency.
03 Don't do this
Common mistakes
Curling the arms up with the biceps instead of rowing with the elbows leading the motion.
Letting the chest peel off the pad to cheat the weight up, which loads the low back.
Flaring the elbows wide and turning the row into an overhand-style pull, losing the underhand bias.
Cutting the stretch short and never letting the arms fully extend at the bottom of each rep.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Underhand Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
