The body row underhand grip is a variation of the normal body row. Similar to the difference between pull up and Chyna. You will target both your back and biceps, but with a larger focus on the biceps, just like the normal body row prepares you for the pull up. This is a great exercise to work your way up to the full bodyweight Chin up. Using a shoulder width grip, grab the bar with the palms facing inward and position yourself hanging underneath the bar. Keep your body straight with your arms fully extended and your heels on the floor while exhaling, pull your chest towards the bar by flexing your elbows.

Retract your shoulder blades as you perform the movement. Pause at the top of the motion and lower yourself to the initial position.