Revolutionize Your Workout: The Definitive Guide to Bent Over Barbell Row Overhand vs Underhand

The bent over barbell row is a staple exercise for building a powerful back. But when it comes to grip, there’s a debate: overhand or underhand? Both grips target different muscles and offer unique benefits. This article delves into the nuances of each grip, helping you understand which one is right for you and how to maximize your gains.

Overhand Grip: The Classic Choice

The overhand grip, also known as the pronated grip, is the most common way to perform the bent over barbell row. It involves gripping the barbell with your palms facing away from you, thumbs wrapped around the bar.

Benefits of Overhand Grip:

• Greater Latissimus Dorsi Activation: The overhand grip puts more emphasis on pulling the weight towards your lower back, engaging the lats to a greater degree. This contributes to a wider, thicker back.
• Improved Grip Strength: The overhand grip forces your forearms to work harder to hold onto the bar, enhancing your grip strength.
• Enhanced Biceps Activation: The overhand grip also involves the biceps to a greater extent, leading to increased biceps development.
• Versatile for Different Variations: The overhand grip is suitable for various row variations, including the traditional bent over row, the T-bar row, and the seated row.

Drawbacks of Overhand Grip:

• Potential for Wrist Strain: The overhand grip can put stress on the wrists, especially if you have pre-existing wrist issues.
• Limited Range of Motion: Some individuals may find it difficult to maintain a proper grip and achieve a full range of motion with the overhand grip.
• Risk of Shoulder Injury: If not performed with proper form, the overhand grip can increase the risk of shoulder injuries.

Underhand Grip: The Powerhouse Option

The underhand grip, also known as the supinated grip, is a less common but equally effective way to perform the bent over barbell row. It involves gripping the barbell with your palms facing towards you, thumbs wrapped around the bar.

Benefits of Underhand Grip:

• Stronger Pull: The underhand grip allows you to generate more force during the pull, making it a great option for lifting heavier weights.
• Increased Brachialis Activation: The underhand grip places more emphasis on the brachialis, a muscle located in the upper arm that contributes to arm strength and size.
• Reduced Wrist Strain: The underhand grip is generally considered easier on the wrists, reducing the risk of wrist strain.
• More Natural Pulling Motion: Some find the underhand grip more natural for pulling movements, as it mimics the motion of pulling a rope or lifting a bucket.

Drawbacks of Underhand Grip:

• Less Latissimus Dorsi Activation: The underhand grip engages the lats to a lesser extent compared to the overhand grip, resulting in less back thickness.
• Increased Risk of Biceps Injury: The underhand grip places significant stress on the biceps, increasing the risk of biceps injuries, especially when lifting heavy weights.
• Limited Range of Motion: Some individuals may find it difficult to maintain a proper grip and achieve a full range of motion with the underhand grip.

Choosing the Right Grip for You

The best grip for you depends on your individual goals, strengths, and weaknesses.

Choose Overhand Grip if:

• You prioritize latissimus dorsi development.
• You want to improve your grip strength.
• You have limited wrist mobility.

Choose Underhand Grip if:

• You want to lift heavier weights.
• You want to build stronger biceps.
• You have pre-existing wrist issues.

Form and Technique: A Must for Both Grips

Regardless of the grip you choose, maintaining proper form is crucial to avoid injuries and maximize results. Here are some key points for both overhand and underhand bent over barbell rows:

• Stand with feet shoulder-width apart.
• Bend at the hips, keeping your back straight.
• Maintain a neutral spine throughout the movement.
• Grip the barbell with a shoulder-width grip.
• Pull the barbell towards your lower abdomen, keeping your elbows close to your body.
• Squeeze your shoulder blades together at the top of the movement.
• Slowly lower the barbell back to the starting position.

Variations for Enhanced Results

To further target different muscle groups and challenge your body, consider these variations:

• Close Grip Row: This variation involves using a narrower grip, which increases biceps activation and targets the lower lats.
• Wide Grip Row: This variation involves using a wider grip, which emphasizes the upper lats and traps.
• Underhand Row with Alternating Arms: This variation involves pulling the barbell with one arm at a time, which increases muscle activation and improves coordination.
• Bent Over Row with Dumbbells: This variation allows for a greater range of motion and emphasizes the lats.

Beyond the Grip: Optimizing Your Bent Over Row

While grip choice is important, it’s just one aspect of a successful bent over row. Here are additional tips to maximize your gains:

• Focus on Mind-Muscle Connection: Feel the muscles working throughout the movement.
• Control the Weight: Avoid swinging the weight or using momentum.
• Breathe Properly: Inhale on the lowering phase and exhale on the pulling phase.
• Progressive Overload: Gradually increase the weight or reps over time.
• Listen to Your Body: Rest when needed and avoid pushing through pain.

The Final Word: A Powerful Back is Within Reach

Whether you choose the overhand or underhand grip, the bent over barbell row is a highly effective exercise for building a strong and powerful back. By understanding the nuances of each grip and prioritizing proper form, you can unlock your full potential and achieve your fitness goals.

Basics You Wanted To Know

Q1: Can I switch between overhand and underhand grips during a workout?

A: Yes, you can switch between grips during a workout. This can be a good way to work different muscle groups and prevent plateaus.

Q2: Which grip is better for beginners?

A: For beginners, the overhand grip is generally recommended as it is easier to maintain proper form and reduces the risk of injury.

Q3: How can I avoid wrist pain during the bent over barbell row?

A: To avoid wrist pain, use a grip that feels comfortable and avoid excessive weight. You can also use wrist wraps for additional support.

Q4: What are some common mistakes to avoid during the bent over barbell row?

A: Common mistakes include rounding the back, swinging the weight, and not maintaining a neutral spine.

Q5: How often should I perform bent over barbell rows?

A: Aim to perform bent over barbell rows 2-3 times per week, allowing for adequate rest and recovery between workouts.