The underhand cable row is a multi-joint upper body movement that strengthens the back, arms and core. This exercise also improves spine stability and shoulder flexion.
Sit at a low pulley cable station and grab the straight-bar attachment with an underhand grip. Place the feet securely on the platform and using your legs (not your back) push back into the start position with your arms fully extended and supporting the weight.
With the upper body stationary, pull the cable attachment towards the waist. Keep the chest forward and shoulders down while arching the back throughout. Return the weight until the arms are fully extended and repeat the movement. To end the set, return the weight to the start position by bending at the knees, not the lower back.
Do not lean forward during the exercise. Keep your torso upright and back straight.
Be sure to finish the row by bringing your shoulder blades together.