Is underhand or overhand better for bent-over rows?

Is underhand or overhand better for bent-over rows?

Overhand barbell rows tend to naturally bow a persons elbows out and make for more muscle activation in the upper back, rhomboids, and traps. Underhand rows work more of the lats. If you lack wrist flexibility it will lead to the elbows flaring, which can then lead to a greater risk of injury in the elbow and shoulder.

Which grip is best for bent-over rows?

supinated grip
When performing bent-over rows you can either have your hands in a pronated (palms facing down) or supinated (palms facing up) position. A supinated grip will incorporate more of your biceps into the movement, meaning you can hold the bar at a narrower angle — and lift slightly heavier.

What muscles do underhand bent-over rows work?

Underhand-Grip Barbell Bent-Over Row_v1 It hits your upper-back muscles and straightens your posture all at once. “When pulling the weight to your chest, you have to rely on your rear deltoids, rhomboids, and trapezius muscles to move the load,” says BJ Gaddour, C.S.C.S., creator of Men’s Health StreamFIT.

Are seated rows and bent-over rows the same?

They are both compound exercises that focus mainly on your back muscles. While they work the same muscle groups, the bent-over barbell row is slightly more advanced than the seated cable row and you need complete understanding of the proper execution to avoid injury.

Are overhand or underhand pull ups easier?

Pullups, done with both hands in an overhand (or prone) grip slightly wider than shoulder-width apart, prove to be the most difficult of the pair. The wide grip isolates your lats, taking away much of the emphasis from the biceps. The underhand alternative—chinups—receives high praise as both a bicep- and back-builder.

Which barbell row is best for lats?

The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.

Is underhand barbell row good?

Based off this information you might say that using an overhand grip is “best” to work your upper back, while an underhand grip is “best” if you want a lats-focused row. Keep in mind that the angle of your torso and how much you ‘arc’ the barbell back in to your hips will also change muscle emphasis.

Do underhand rows work biceps?

The underhand grip requires significant work from the biceps and provides higher direct loading than any isolation exercise. Since most guys train the biceps with lighter, higher-rep sets, they’re not placing the muscles under a lot of tension to spur new growth.

What is Supinated grip?

Supinated (or Underhand) Grip The supinated grip is the exact opposite of the pronated grip. The hands are placed underneath the bar so the knuckles aim backward or toward the floor.

Which cable row is best?

The X-Row is another great exercise to target your back and build great posture. By pulling from such a unique angle, you’ll hammer the muscles at your mid-back and at your rotator cuff to avoid shoulder injuries.

What type of row is best?

Key Takeaways. The bent-over row is one of the single best exercises for building a wide, thick, defined back and strong, defined arms. The conventional bent-over barbell row is the most popular kind of bent-over row, but the dumbbell bent-over row, Yates row, and standing T-bar bent-over are worthy alternatives.

Which type of pull-up is best?

“The best way to build pull-up power is by doing wide-grip lat pull-downs, both heavy-weight sets and high-rep sets,” says Lerwill. “Eccentric pull-ups – where you ‘jump’ to the top position and lower back down very slowly – are also very good training drills.”

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