Unveil The Truth: Overhand Vs Underhand Bent Over Rows For Maximum Gains

When it comes to building a strong and muscular back, bent over rows are a staple exercise. However, there are two main variations of this exercise: overhand and underhand. Both variations have their own unique benefits and drawbacks, so it’s important to understand the differences between them before deciding which one is right for you.

Overhand Bent Over Rows

Muscles Worked:

• Latissimus dorsi
• Trapezius
• Rhomboids
• Biceps
• Forearms

Benefits:

• Emphasizes the lats: Overhand rows place more emphasis on the latissimus dorsi, the large muscles on the sides of your back. This makes them an effective exercise for building width and thickness in your back.
• Helps improve posture: By strengthening the muscles in your upper back, overhand rows can help improve your posture and reduce pain.
• Can be loaded heavily: Overhand rows can be loaded with more weight than underhand rows, which makes them a good choice for building strength.

Drawbacks:

• Can be hard on the biceps: Overhand rows can put a lot of stress on the biceps, which can lead to pain or injury if you’re not careful.
• Not as effective for targeting the upper back: Overhand rows don’t work the upper back muscles as effectively as underhand rows.

Underhand Bent Over Rows

Muscles Worked:

• Trapezius
• Rhomboids
• Latissimus dorsi
• Biceps
• Forearms

Benefits:

• Emphasizes the upper back: Underhand rows place more emphasis on the trapezius and rhomboids, the muscles in your upper back. This makes them an effective exercise for building thickness and strength in your upper back.
• Helps improve posture: By strengthening the muscles in your upper back, underhand rows can help improve your posture and reduce pain.
• Easier on the biceps: Underhand rows put less stress on the biceps than overhand rows, which makes them a better choice for people with bicep pain or injuries.

Drawbacks:

• Can’t be loaded as heavily: Underhand rows can’t be loaded with as much weight as overhand rows, which makes them a less effective exercise for building strength.
• Not as effective for targeting the lats: Underhand rows don’t work the latissimus dorsi as effectively as overhand rows.

Which Variation is Right for You?

The best variation of bent over rows for you depends on your individual goals and needs. If you’re looking to build width and thickness in your back, overhand rows are a good choice. If you’re looking to improve your posture or strengthen your upper back, underhand rows are a better option. If you have bicep pain or injuries, underhand rows are also a safer choice.

How to Perform the Exercises

Overhand Bent Over Rows:

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell or barbell in each hand with an overhand grip, palms facing your body.
3. Bend over at the waist, keeping your back straight.
4. Lower the weights towards the ground, keeping your elbows close to your body.
5. Pull the weights back up to your chest, squeezing your shoulder blades together at the top.
6. Repeat for 8-12 repetitions.

Underhand Bent Over Rows:

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell or barbell in each hand with an underhand grip, palms facing each other.
3. Bend over at the waist, keeping your back straight.
4. Lower the weights towards the ground, keeping your elbows close to your body.
5. Pull the weights back up to your chest, squeezing your shoulder blades together at the top.
6. Repeat for 8-12 repetitions.

Tips for Proper Form

• Keep your back straight throughout the exercise.
• Don’t arch your lower back.
• Keep your elbows close to your body.
• Pull the weights up to your chest, not your neck.
• Don’t use too much weight.

Takeaways: Overhand vs. Underhand Bent Over Rows

Both overhand and underhand bent over rows are effective exercises for building a strong and muscular back. The best variation for you depends on your individual goals and needs. If you’re looking to build width and thickness in your back, overhand rows are a good choice. If you’re looking to improve your posture or strengthen your upper back, underhand rows are a better option. If you have bicep pain or injuries, underhand rows are also a safer choice.

Answers to Your Questions

1. Which is better for building muscle, overhand or underhand bent over rows?

Both variations are effective for building muscle, but overhand rows place more emphasis on the latissimus dorsi, while underhand rows place more emphasis on the trapezius and rhomboids.

2. Which is better for improving posture, overhand or underhand bent over rows?

Both variations can help improve posture, but underhand rows are more effective for strengthening the upper back muscles, which are important for good posture.

3. Which is better for people with bicep pain or injuries, overhand or underhand bent over rows?

Underhand rows are a better choice for people with bicep pain or injuries because they put less stress on the biceps.