Shocking Results: Underhand Grip Bent Over Row vs Overhand Grip – Find Out Which Reigns Supreme!

The bent over row is a staple exercise for building a strong and muscular back. But when it comes to grip, there’s a debate: underhand grip bent over row vs overhand grip. Both grips target the back muscles, but they emphasize different areas and offer distinct advantages. Choosing the right grip depends on your individual goals and preferences. This article will dive into the nuances of each grip, explore their benefits and drawbacks, and help you decide which is best for your workout routine.

Underhand Grip Bent Over Row: The Powerhouse

The underhand grip bent over row, also known as the pronated grip row, is a powerful variation that emphasizes the lats and biceps. Here’s why:

• Lat Engagement: The underhand grip allows for greater lat activation, promoting wider and thicker back development. The pulling motion engages the lats more directly, maximizing their involvement in the exercise.
• Bicep Involvement: The underhand grip naturally incorporates the biceps into the movement, making it a great compound exercise for both back and arm strength.
• Increased Range of Motion: The underhand grip often allows for a greater range of motion, enabling you to pull the weight closer to your chest, further stimulating muscle growth.

However, the underhand grip also comes with some potential drawbacks:

• Increased Stress on the Forearms: The underhand grip can place more stress on the forearms, potentially leading to fatigue or discomfort.
• Potential for Wrist Strain: If not performed with proper form, the underhand grip can put excessive strain on the wrists, increasing the risk of injury.

Overhand Grip Bent Over Row: The Classic

The overhand grip bent over row, also known as the supinated grip row, is the traditional variation that targets the lats, rhomboids, and traps. Here’s why:

• Rhomboid Activation: The overhand grip places more emphasis on the rhomboids, the muscles responsible for retracting the scapula, promoting good posture and a more sculpted back.
• Trap Engagement: The overhand grip also engages the trapezius muscles, contributing to upper back strength and a wider, more defined physique.
• Reduced Forearm Strain: Compared to the underhand grip, the overhand grip generally puts less stress on the forearms, making it a more comfortable option for some individuals.

However, the overhand grip also has its limitations:

• Limited Lat Activation: The overhand grip may not activate the lats as effectively as the underhand grip, resulting in less lat growth.
• Reduced Range of Motion: The overhand grip often limits the range of motion, preventing you from pulling the weight as close to your chest.

Choosing The Right Grip: Your Goals Matter

The best grip for your bent over row depends on your individual goals and preferences. Here’s a breakdown to help you decide:

• For Maximum Lat Development: Choose the underhand grip. It maximizes lat activation, promoting a wider and thicker back.
• For Rhomboid and Trap Engagement: Choose the overhand grip. It targets these muscles effectively, improving posture and upper back strength.
• For Reduced Forearm Strain: Choose the overhand grip. It places less stress on the forearms, making it more comfortable for some individuals.
• For Increased Range of Motion: Choose the underhand grip. It often allows for a greater range of motion, enabling you to pull the weight closer to your chest.

Incorporating Both Grips

You can also incorporate both underhand and overhand grips into your workout routine for a well-rounded back development. Here’s how:

• Alternating Grips: Perform sets of bent over rows with both overhand and underhand grips, switching between them each workout.
• Grip Variations Within a Set: Try performing a set of bent over rows with an underhand grip for the first half of the reps, then switch to an overhand grip for the remaining reps.

Proper Form: The Foundation of Success

Regardless of the grip you choose, proper form is crucial for maximizing results and minimizing injury risk.

• Engage Your Core: Keep your core tight and your back straight throughout the movement.
• Control the Weight: Avoid using momentum to lift the weight. Focus on a slow, controlled motion.
• Maintain a Neutral Spine: Don’t round your back. Keep your spine in a neutral position.
• Full Range of Motion: Pull the weight all the way to your chest, ensuring a full range of motion.

Underhand Grip Bent Over Row vs Overhand Grip: A Final Thought

The choice between underhand grip bent over row vs overhand grip ultimately comes down to your individual goals and preferences. Experiment with both grips, pay attention to how your body responds, and choose the grip that best suits your needs. Remember, proper form is essential for maximizing results and minimizing injury risk.

What You Need to Know

Q: Can I use both grips in the same workout?

A: Yes, you can incorporate both grips into your workout routine. Alternating grips or using different grips within a set can provide a well-rounded back workout.

Q: Which grip is better for beginners?

A: For beginners, the overhand grip is often recommended as it places less stress on the forearms and wrists. However, if you have strong forearms and good wrist mobility, you can try the underhand grip.

Q: Can I use a wider grip for the underhand row?

A: Yes, a wider grip can further emphasize lat activation and provide a greater stretch. However, ensure you maintain proper form and avoid excessive strain on your wrists.

Q: How much weight should I use?

A: Start with a weight that allows you to maintain proper form for 8-12 repetitions. As you get stronger, you can gradually increase the weight.

Q: Should I use a mixed grip for bent over rows?

A: While a mixed grip (one hand overhand, one hand underhand) is common in deadlifts, it’s not typically recommended for bent over rows. The mixed grip can lead to uneven stress on the back and potentially increase the risk of injury.