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  1. #1
    Legendary Abezobchuk's Avatar
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    [Bent Over Rows] Under or Overhand grip?

    Hey guys. So I've been doing around 175 for bent over rows with strict form, but im curious what benefits do over and underhand grip provide? What really hits the lats good? Thanks guys.
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    Registered User chrisboudreaux's Avatar
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    I usually do both grips. Underhand should use your biceps more than overhand. They will both still work your lats though.
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    Registered User _Jordo's Avatar
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    I compare it to chins vs pullups.
    An over grip weakens the biceps position, an under grip strengthens the biceps position. Weaker bicep equals more work on the lats. Atleast thats how it feels for me
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    Registered User Adjusting's Avatar
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    Originally Posted by Abezobchuk View Post
    Hey guys. So I've been doing around 175 for bent over rows with strict form, but im curious what benefits do over and underhand grip provide? What really hits the lats good? Thanks guys.
    Underhand helps you emphasize your lats as opposed to your upper back. Plus it helps you lift heavier loads through a greater range of motion which IMO helps with growth.
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  5. #5
    I bounce my pecs DSMdude's Avatar
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    I use an underhand grip.
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  6. #6
    Moderator Dominik's Avatar
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    Originally Posted by Abezobchuk View Post
    Hey guys. So I've been doing around 175 for bent over rows with strict form, but im curious what benefits do over and underhand grip provide? What really hits the lats good? Thanks guys.
    As far as I can see, they achieve two things:

    1. Force you to tuck the elbows which puts the lats in a stronger position (however you can achieve the same thing with tucked elbows using an overhand grip).
    2. Put the biceps in a stronger position.

    I prefer to force my back to work harder than my biceps and an overhand grip also gives me the option of rowing with a wider grip (elbows flared) to put the lats in a weaker position and forces the lower-mid traps, rhomboids, etc. to move more of the weight.

    What makes a real difference is the angle you row the weight and what's happening from the elbows up -- not your grip.
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    Registered User Nivel's Avatar
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    Originally Posted by _Dominik_ View Post
    As far as I can see, they achieve two things:

    1. Force you to tuck the elbows which puts the lats in a stronger position (however you can achieve the same thing with tucked elbows using an overhand grip).
    2. Put the biceps in a stronger position.

    I prefer to force my back to work harder than my biceps and an overhand grip also gives me the option of rowing with a wider grip (elbows flared) to put the lats in a weaker position and forces the lower-mid traps, rhomboids, etc. to move more of the weight.

    What makes a real difference is the angle you row the weight and what's happening from the elbows up -- not your grip.
    Now that I think about it, which grip should be used when doing bent-over rows in the Madcow's Intermediate routine?
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    I prefer rowing "overhand" with a thumbless grip. Seems to help place focus on the area of the back I'm targeting and not the arms.

    Don't see a great deal of advantage using underhand gripping. Seems it would encourage use of the biceps more imo.
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    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    I prefer rowing "overhand" with a thumbless grip. Seems to help place focus on the area of the back I'm targeting and not the arms.

    Don't see a great deal of advantage using underhand gripping. Seems it would encourage use of the biceps more imo.
    I also row with a thumbless grip too, helps me to feel it in the back by just thinking as my hands as hooks and just pulling with my elbows.
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    Registered User S_Tuler's Avatar
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    Underhands are safer and generally allow the bends in your elbow to pull the bar towards your stomach. With an overhand grip its much more dangerous to have proper form. Meaning its harder to pull the bar toward your stomach with an overhand grip
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    Originally Posted by Nivel View Post
    Now that I think about it, which grip should be used when doing bent-over rows in the Madcow's Intermediate routine?
    From memory the program called for Pendlay Rows which are performed from a dead stop, explosively, torso parallel to the floor, with a double overhand grip rowing to the upper abs.

    Originally Posted by S_Tuler View Post
    Underhands are safer and generally allow the bends in your elbow to pull the bar towards your stomach. With an overhand grip its much more dangerous to have proper form. Meaning its harder to pull the bar toward your stomach with an overhand grip
    This is patently false. If anything an underhand grip would increase the risk of a biceps tear rowing heavy weight.
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    Originally Posted by Adjusting View Post
    Underhand helps you emphasize your lats as opposed to your upper back. Plus it helps you lift heavier loads through a greater range of motion which IMO helps with growth.
    I agree.
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    Banned DanielBeauchamp's Avatar
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    I prefer an overhand grip not so much for any particular strength benefits but because I try to hit my rohmboids and traps as well as my lats when I'm rowing; it doesn't feel right when I'm using an underhand grip.
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  14. #14
    Registered User Nivel's Avatar
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    Originally Posted by _Dominik_ View Post
    From memory the program called for Pendlay Rows which are performed from a dead stop, explosively, torso parallel to the floor, with a double overhand grip rowing to the upper abs.
    Thanks for the info! I looked them up and I think I'm gonna give it a try next time I go to the gym. From what I read Pendlay Rows are supposed to work lats and middle back more than standard bent-over rows. Repped.
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    Originally Posted by S_Tuler View Post
    Underhands are safer and generally allow the bends in your elbow to pull the bar towards your stomach. With an overhand grip its much more dangerous to have proper form. Meaning its harder to pull the bar toward your stomach with an overhand grip
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    overhand more lats under more rhomboids. regardless rows is a gr8 compound exercise for back nd targets a lot of it along with parts of ur shoulder nd bicep
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    Originally Posted by Adjusting View Post
    Underhand helps you emphasize your lats as opposed to your upper back. Plus it helps you lift heavier loads through a greater range of motion which IMO helps with growth.
    This.
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