.What grip should I use for Bent Over Rows?

[4one5]

I've been doing Bent Over Rows for quite a while and I've always wonder what grip emphasizes which body part more. I am currently doing 4 x 8 and I switch my grip from shoulder width supine, shoulder width pronated, wide grip supine, and wide grip pronated. Should I stick to one grip? Which grip do you use?

Thanks

[gymcandykid]

I do an overhand wider grip and get a good hit on the back but you can also do a closer underhand grip to target the back differently.

[bhffs]

I've been doing Bent Over Rows for quite a while and I've always wonder what grip emphasizes which body part more. I am currently doing 4 x 8 and I switch my grip from shoulder width supine, shoulder width pronated, wide grip supine, and wide grip pronated. Should I stick to one grip? Which grip do you use?

Thanks

Wide overhand grip. Bit wider than shoulder width.

[Tyciol]

For very wide grips I do overhand, but now and then I like to grab the plates instead of the bar (my bar is cheap and it shakes so want to lessen stress on it) which means a neutral grip.

[ZoranM]

I've been doing Bent Over Rows for quite a while and I've always wonder what grip emphasizes which body part more.

For emphasizing different areas, more important thing than grip is where you pull the bar to, and how much bent over you are.

Once you get that figured out, use the grip and grip width you like more.

[Turboboy]

For emphasizing different areas, more important thing than grip is where you pull the bar to, and how much bent over you are.

Once you get that figured out, use the grip and grip width you like more.

^^^this. I've also noticed way too many people standing up too much so they can use heavier weights. Lean over, arch the lower back, and pull. You don't have to be parallel to the floor but you shouldn't be standing up either.

[TheWhizzkid]

No love for Dorian Yates BOR?

[jeremey.folster]

I am by no means an expert on the subject, but I know of more than a few people who have been injured VIA underhand grip Barbell Rows.. most of them are torn biceps.

The biceps are a very small muscle group, and your back is a huge group. Using an underhand grip really brings your biceps into the picture more and in my opinion when you start to pack weight onto the bar with this movement as many people do.. you run a great risk of injuring your biceps.

Personally I will only do overhand grip and approx. shoulder width grip.. be wary of underhand grip! Good luck!

[DJAuto]

I utilize both; however, underhand has always felt a bit unusual. I prefer not to have excessive bicep and lat activation during the movement anyway.

[Ranks]

I have always used the underhand grip for BO Rows. I have a shoulder issue from baseball and the overhand grip aggravates it. I use the overhand grip on the seated row sometimes.
It doesn't matter what grip you use, you will see gains, just be mindful that it does hit a different region and you will need to throw in an exercise to hit the other areas as well.

[R389]

I think switching your grip up in all lifts is beneficial.

[djansen]

ATM I prefer underhand rows. I feel overhand more in the lats where underhand in the middle back and traps.

[InfiniteExcel]

Aside from where to grip, you should also focus on really feeling it in your back. Control the negatives and really pull back far and squeeze hard at the top, especially in lighter sets.

[Tyciol]

Maybe for underhand rows, people should tense their triceps and try to keep the hand behind the elbow at all times? This would take it off the biceps and limit the weight used right?

[D4rkhorse]

No love for Dorian Yates BOR?

I love upright rows!

[mtfx]

I say use whatever grip is comfortable. I tried underhand grip once and it hurt my wrists, so for me...I wont do that again.

However, other people use that grip fine with great results, so...listen to your body. If you want to hit different angles, grip and where you pull will hit the back differently.

[zildjian_4]

stick with 1 grip for a few monthes..any less and you wont be able to see yourself progress.. i dont worry so much about grip for bb rows, its more where you pull the bar too, upper abs=upper back, lower abs=lats