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  1. #1
    Registered User xpin2winx's Avatar
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    Bent Over Rows: Underhand or Overhand Grip?

    Which do you prefer and why? I think that underhand is alot better and people say its not because they think theres to much bicep muscle involved. I honestly dont feel my biceps being engaged and i feel mostly my back pulling the bar. overhand grip was very awkward for me and it feels like an unnatural ROM compared to an underhand grip
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  2. #2
    Registered User am1991's Avatar
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    I like overhand. But then again never tried underhand. I think underhand focuses more on width of back. While overhand focuses more on thickness? I heard this somewhere before not sure if true.
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    herp
    Last edited by Number_Seven; 05-05-2011 at 07:56 PM.
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    The Son of Dionysus ledbain21's Avatar
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    despite that fact that I would rotate between both, I felt quite partial to underhand tbh. Haven't sat and meditated on the fact as to why (although perhaps I could do that now), a nominally sufficient reason would be that, for me at least, it felt more "natural," for whatever that is worth. But idk, haven't had access to a barbell (since summer), on account of my uni gym not having any, so I will have to see if my opinion has changed
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  5. #5
    Banned northnorth35's Avatar
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    i do underhand 95 percent of the time and look at my back
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    Registered User TFlifting's Avatar
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    just started like 2 weeks ago i just do 2 sets under hand 2 sets over hand but i prefer under hand
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  7. #7
    Registered User eastchris20's Avatar
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    I do underhand as well, when I do overhand my wrists feel kind of stressed or something.

    Curious how much weight do you guys do for underhand rows?
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  8. #8
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    Originally Posted by eastchris20 View Post
    I do underhand as well, when I do overhand my wrists feel kind of stressed or something.

    Curious how much weight do you guys do for underhand rows?
    warm up with 185 go up to 255
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  9. #9
    Registered User eastchris20's Avatar
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    Originally Posted by northnorth35 View Post
    warm up with 185 go up to 255
    Hah jeeze, I must be doing something wrong. I deadlift 250 or so for reps but row only 135?
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  10. #10
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    Originally Posted by eastchris20 View Post
    Hah jeeze, I must be doing something wrong. I deadlift 250 or so for reps but row only 135?
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  11. #11
    Registered User Superduy's Avatar
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    whats the difference between thickness and width?
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    For some reason i think overhand benefits width and underhand seems to work inner/mid. Is that just me?
    Last edited by OlympicaProdigy; 05-05-2011 at 07:28 PM. Reason: elbows flare?
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  13. #13
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  14. #14
    Thank You Based God Phiilthy's Avatar
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    Originally Posted by Number_Seven View Post
    Underhand will hit the lats better. I prefer overhand (supine).
    overhand is pronated, underhand is supinated.
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  15. #15
    Registered User illmaticyo's Avatar
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    Originally Posted by northnorth35 View Post
    warm up with 185 go up to 255
    lol your back looks small in your avi?

    i rep 265 overhand mirin
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  16. #16
    Dat lift. NoDestroyingMe's Avatar
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    I do both, overhand first, then underhand. I sometimes superset the two to really hit the back. I feel more strain/discomfort on my biceps with underhand, but lately I found I can pull more weight underhand, even after overhand. Switch it up, they are similar movements that can be replaced by each other. Don't over think it.
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  17. #17
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    Originally Posted by Phiilthy View Post
    overhand is pronated, underhand is supinated.
    derp
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    Originally Posted by Superduy View Post
    whats the difference between thickness and width?
    Thickness = amount of mass
    width = how wide something is
    That's how I think of it anyway.
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  19. #19
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    Originally Posted by illmaticyo View Post
    lol your back looks small in your avi?

    i rep 265 overhand mirin
    this haha
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    Overhanded uses more rear delts.

    I prefer underhanded because it's more comfortable.
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    I hear overhand grip targets the back more than an underhand grip, I also hear doing underhand grip promotes more bicep involvment and engages the back less than an overhand grip?

    although the underhand grip is more comfortable, I use overhand for this reason.
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  22. #22
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    I find that if you grab the barbell a little bit farther than should width apart then overhand has a comfortable range of motion but i feel it targets the Traps and upper back more. I might be wrong tho. I've also always done wide grip with underhand for a better range of motion and that hits lats more.
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  23. #23
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    -overhand grip
    -heavy ass weight
    -straps
    -profit
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  24. #24
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    I like kroc rows a lot more ha........I use 100 pound DB's on my last set.
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  25. #25
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    ♦ ɴɣϲ ϲrew ♦ N01SYtZ's Avatar
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    Overhand.
    You will tear a bicep doing underhand grip.
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    Registered User SnapYoFangaz's Avatar
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    Overhand. Id rather do underhand on seated cable rows instead
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    I use to do over hand but I recently read its better to do it overhand. If you want to work out your upper lats over hand is better. And for lower underhand. First it was uncomfortable for me too but that was because i was trying to do the same weight as i did for underhand. You might wanna bump the weight down for the first week you do them.
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    I always do overhand.
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    Originally Posted by N01SYtZ View Post
    Overhand.
    You will tear a bicep doing underhand grip.
    this or, you will mess up your wrist once you get into higher weights
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