Underhand Vs Overhand Grip Bent Over Rows

Bent over rows are a fundamental exercise for building a strong back. They target the latissimus dorsi, rhomboids, and biceps. However, there are two main variations of the exercise: underhand grip and overhand grip. Each variation has its own unique benefits and drawbacks, so it’s important to understand the differences before you decide which one is right for you.

Underhand Grip Bent Over Rows

Underhand grip bent over rows are performed with the palms facing your body. This grip position allows you to use more of your biceps in the movement, which can help you to lift more weight. Underhand grip rows also target the lats and rhomboids, but they place less emphasis on the biceps than overhand grip rows.

Benefits of Underhand Grip Bent Over Rows:

• Increased bicep activation: The underhand grip allows you to use more of your biceps in the movement, which can help you to build bigger and stronger biceps.
• Greater weightlifting potential: The underhand grip allows you to lift more weight than the overhand grip, which can help you to progress faster in your strength training program.
• Reduced risk of injury: The underhand grip is less likely to put stress on your wrists and elbows than the overhand grip, which can help to reduce your risk of injury.

Drawbacks of Underhand Grip Bent Over Rows:

• Less lat activation: The underhand grip places less emphasis on the lats than the overhand grip, which can limit your ability to build a wide, muscular back.
• Can be uncomfortable: The underhand grip can be uncomfortable for some people, especially if they have small hands.

Overhand Grip Bent Over Rows

Overhand grip bent over rows are performed with the palms facing away from your body. This grip position allows you to use more of your lats in the movement, which can help you to build a wider, more muscular back. Overhand grip rows also target the rhomboids and biceps, but they place less emphasis on the biceps than underhand grip rows.

Benefits of Overhand Grip Bent Over Rows:

• Increased lat activation: The overhand grip allows you to use more of your lats in the movement, which can help you to build a wider, more muscular back.
• Improved posture: The overhand grip helps to strengthen the muscles that support your spine, which can improve your posture.
• Reduced risk of bicep strain: The overhand grip is less likely to put stress on your biceps than the underhand grip, which can help to reduce your risk of bicep strain.

Drawbacks of Overhand Grip Bent Over Rows:

• Less weightlifting potential: The overhand grip allows you to lift less weight than the underhand grip, which can slow down your progress in your strength training program.
• Can be more challenging: The overhand grip can be more challenging than the underhand grip, especially for beginners.

Which Grip Is Right for You?

The best grip for you will depend on your individual goals and needs. If you want to build bigger and stronger biceps, then the underhand grip is a good choice. If you want to build a wider, more muscular back, then the overhand grip is a better option. If you have small hands or are prone to wrist or elbow pain, then the underhand grip may be a better choice for you.

How to Perform Underhand Grip Bent Over Rows

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell in each hand with an underhand grip (palms facing your body).
3. Bend over at the hips and lower your torso until it is almost parallel to the floor.
4. Keep your back straight and your core engaged.
5. Pull the dumbbells up to your chest, keeping your elbows close to your body.
6. Lower the dumbbells back down to the starting position.
7. Repeat for 8-12 repetitions.

How to Perform Overhand Grip Bent Over Rows

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold a dumbbell in each hand with an overhand grip (palms facing away from your body).
3. Bend over at the hips and lower your torso until it is almost parallel to the floor.
4. Keep your back straight and your core engaged.
5. Pull the dumbbells up to your chest, keeping your elbows close to your body.
6. Lower the dumbbells back down to the starting position.
7. Repeat for 8-12 repetitions.

Tips for Getting the Most Out of Bent Over Rows

• Use a weight that is challenging but allows you to maintain good form.
• Keep your back straight and your core engaged throughout the movement.
• Focus on pulling with your lats and rhomboids, not your biceps.
• Control the movement on the way down.
• Don’t overtrain.

Variations of Bent Over Rows

There are many variations of bent over rows, including:

• Barbell bent over rows
• Dumbbell bent over rows
• Kettlebell bent over rows
• Machine bent over rows
• Single-arm bent over rows

Final Thoughts: The Best Grip for Bent Over Rows

The best grip for bent over rows depends on your individual goals and needs. If you want to build bigger and stronger biceps, then the underhand grip is a good choice. If you want to build a wider, more muscular back, then the overhand grip is a better option. If you have small hands or are prone to wrist or elbow pain, then the underhand grip may be a better choice for you.

Questions You May Have

Q: Which grip is better for building muscle?
A: Both underhand and overhand grip bent over rows can build muscle, but overhand grip rows are more effective for building a wider, more muscular back.

Q: Which grip is better for strength training?
A: Underhand grip bent over rows allow you to lift more weight, which can help you to build strength faster.

Q: Which grip is better for beginners?
A: Underhand grip bent over rows are easier to learn and perform than overhand grip rows, so they are a good choice for beginners.