bent over rows

[brandothegreat]

which way hits your back better over hand or under hand?

[doughnut91]

which way hits your back better over hand or under hand?

That's down to your personal preference. Underhand will most likely involve a bit more biceps as opposed to the forearms doing some of the work with underhand. Either way your lats will be targeted well.

[MikeMadden96]

double underhand. Go on the StrengthCamp youtube channel and watch the recent video "you're training back wrong" it made me switch to double underhand immediately

[Brozef]

which way hits your back better over hand or under hand?

Well it is pretty much a full back exercise. Which muscle(s) are you targeting?

I feel underhand in the lats more, even at greater than 90°.

[jgreystoke]

which way hits your back better over hand or under hand?

Double overhand grip.

Pendlay Row means you pull every rep from dead stop on on the floor to kill stretch reflex and make it harder. Forces you to contract explosively. Try to hold peak contraction. Harder than conventional style, but that makes it better imo. Also spares lumbars because of the momentary deload for every rep. Every rep is pulled the same distance, and with the same back angle parallel to floor.

Conventional Rows see most guys increasing the back angle as the reps progress to spare grip. That turns into more of an upright row as the set goes on. That means stress is thrown off the lats and onto the traps. They usually end up shortening the ROM and pulling it to crotch. I pull every Pendlay Row to the CHEST.

Why not UNDERHAND grip?:

When you start to get reasonably strong, say two plate(225) x 10, if you are pulling overhand, it is all back. Hardly any carrover to bis, because the bis are taking hardly any of the stress. Kind to your biceps tendon.

If you try that sh!t with an underhand grip, and you pull explosively and all out with such a weight, it throws a lot more stress on the biceps. So you can injure yourself. Then you won't be able to row at all, or curl, or even help Granny put something back on the kitchen dresser.

Train biceps separately with curl variations. Don't bollocks up big compound exercises in order to turn them into inefficient biceps exercises, with inherent unnecessary risks.

I do go on.

[magician27]

underhand hit lats more and creates more range of motion. overhand hits traps more, but it depends how much you are bending over too. if you bend over enough, you will hit everything nicely

[yjama22]

If using overhand grip...go wider grip...will hit upper back better. If using underhand grip...go closer grip...will hit last better.

[Benjo87]

Personally, I think an underhand grip hits my lats, and middle back more. I feel like I have better form with an underhand grip. I really don't get a pump in my biceps with an underhand, if you use good form, pull with your elbows, and squeeze with your back, you're not gonna but too much stress on the biceps.

[Alyion]

Underhand grip will force you to tuck your elbows and pull more into your waist, hitting the lats a bit more.

Personally there are better lat exercises though (chin-ups, lat pulldowns) and I would stick to overhand grip.

[repsandsets]

I think overhand grip hits lats more, because underhand involves biceps more. Sometimes I like to superset both using the underhand as a post-exhaust to get some help from the biceps.

[DivaJana]

Try both and find which one you're feeling in your target area.

I prefer overhand for the reasons jgreystoke listed.

[Ironface]

never really thought about it, though i do know for a fact that underhand puts more stress on bi's, therefore it's probably fair to assume that overhand activates more lats?

[MedicalLifts4]

Both hit your back, it's just your preference. I find overhand hits my lats more and underhand allows me to hit my middle back.

[MichaelCJ]

Negligible difference. Overhand can be less risky, so do that.