What To Know
- The underhand grip reduces stress on the elbows, making it a safer option for those with elbow issues.
- The underhand grip engages the rear deltoids and traps to a greater extent, providing a more comprehensive shoulder workout.
- The overhand grip is generally recommended for beginners as it is easier on the elbows and provides a more natural movement….
Bent over rows are a compound exercise that targets multiple muscle groups, including the back, biceps, and shoulders. The exercise can be performed with either an overhand or underhand grip, each variation offering unique benefits and targeting slightly different muscles. In this blog post, we will delve into the differences between bent over rows overhand vs underhand, exploring their advantages, disadvantages, and which variation is best suited for different individuals.
Overhand Grip
#Advantages:
- Enhanced back development: The overhand grip places more emphasis on the lats and upper back, promoting greater muscle activation in these areas.
- Increased biceps engagement: The overhand grip allows for a more pronated position, which engages the biceps more effectively.
- Improved grip strength: Overhand rows require a stronger grip to hold the weight, helping to develop grip strength over time.
#Disadvantages:
- Potential for lower weight: The overhand grip can limit the amount of weight that can be lifted due to the pronated position.
- Increased elbow stress: The overhand grip can put more stress on the elbows, especially if performed with heavy weight or improper form.
Underhand Grip
#Advantages:
- Reduced elbow stress: The underhand grip reduces stress on the elbows, making it a safer option for those with elbow issues.
- Increased weight capacity: The underhand grip allows for a greater range of motion and stronger grip, enabling heavier weights to be lifted.
- Improved shoulder involvement: The underhand grip engages the rear deltoids and traps to a greater extent, providing a more comprehensive shoulder workout.
#Disadvantages:
- Reduced back activation: The underhand grip places less emphasis on the lats and upper back compared to the overhand grip.
- Less biceps engagement: The underhand grip supinates the hands, which reduces biceps activation.
Which Variation is Best for You?
The best bent over row variation for you depends on your individual goals and limitations.
- Overhand grip: Ideal for those looking to prioritize back development, biceps engagement, and grip strength.
- Underhand grip: Suitable for those with elbow issues, seeking to lift heavier weights, or wanting to emphasize shoulder involvement.
How to Perform Bent Over Rows Overhand vs Underhand
Overhand Grip:
1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold a barbell with an overhand grip, shoulder-width apart.
3. Bend forward at the hips, keeping your back straight.
4. Lower the barbell towards the ground, keeping your elbows close to your body.
5. Pull the barbell back up to the starting position, focusing on squeezing your shoulder blades together.
Underhand Grip:
1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Hold a barbell with an underhand grip, shoulder-width apart.
3. Bend forward at the hips, keeping your back straight.
4. Lower the barbell towards the ground, keeping your elbows close to your body.
5. Pull the barbell back up to the starting position, focusing on engaging your back and shoulders.
Tips for Proper Form
- Keep your back straight and core engaged throughout the movement.
- Avoid arching your lower back or rounding your shoulders.
- Focus on pulling the weight with your back and shoulders, not your arms.
- Control the movement throughout the entire range of motion.
- Choose a weight that allows you to maintain proper form.
Benefits of Bent Over Rows
- Builds muscle mass and strength in the back, biceps, and shoulders
- Improves posture and core stability
- Enhances grip strength
- Reduces risk of lower back pain
- Improves athletic performance
Sample Workout Plan
- Overhand bent over rows: 3 sets of 8-12 repetitions
- Underhand bent over rows: 3 sets of 8-12 repetitions
- Chin-ups or pull-ups: 3 sets of 8-12 repetitions
- Barbell rows: 3 sets of 8-12 repetitions
Conclusion
Both overhand and underhand bent over rows offer unique benefits and can be incorporated into a well-rounded training program. The best variation for you will depend on your individual goals and limitations. By understanding the differences between these two variations, you can choose the one that best aligns with your fitness objectives. Remember to prioritize proper form and gradually increase weight as you progress. With consistent effort, bent over rows can help you build a strong and well-developed back.
FAQ
Q: Which grip is better for beginners?
A: The overhand grip is generally recommended for beginners as it is easier on the elbows and provides a more natural movement pattern.
Q: Can I alternate between overhand and underhand rows?
A: Yes, alternating between these variations can help target different muscle groups and prevent imbalances.
Q: How often should I perform bent over rows?
A: Aim for 2-3 times per week, allowing for adequate rest and recovery between workouts.
