Bent-Over Row

[Mr. Awesome]

Apparently I've always been doing it wrong.

I just found out that it takes a wide overhand grip.

I've always done it with a backhand grip at shoulder width. Will this have made a big difference?

[papi93]

The wider and pronated-grip will bring your elbows farther away from the torso. This shift emphasis from the lats to the upper back.

[tothemaxwell]

depends on how bent over you are. parallel to the floor it will work your lats. more perpendicular to the floor will work your upper back.

[papi93]

depends on how bent over you are. parallel to the floor it will work your lats. more perpendicular to the floor will work your upper back.

Trunk angle determines your ROM. Elbow positioning determines muscle recruitment, IMO.

[Jules Verne]

If you vary hand position, grip and angle, you will soon figure out what muscles get worked in the different combinations.

Keep the ROM comfortable.

[LazarusLong]

Trunk angle determines your ROM. Elbow positioning determines muscle recruitment, IMO.

Exactly. There's no single "right way" to do rows, it's all a matter of what you want to target.

[papi93]

Exactly. There's no single "right way" to do rows, it's all a matter of what you want to target.

A lower trunk angle requires greater lower back stability, as well.

[LazarusLong]

A lower trunk angle requires greater lower back stability, as well.

To a point. You can also bend the knees and stick your butt back a la "Pendlay" to take the stress off the lower back.

[papi93]

To a point. You can also bend the knees and stick your butt back a la "Pendlay" to take the stress off the lower back.

The sitting down of the weight has a greater effect on decreased lower back stability requirements, IMO.

[xXSeanXx]

I did rear delt rows with my back parallel to the floor and a medium grip while pulling the weight to my neck and killed my lats yesterday which I wasn't trying to do. You learn the most about your exercises when you just experiment more.

[tothemaxwell]

Trunk angle determines your ROM. Elbow positioning determines muscle recruitment, IMO.

gotcha, that makes total sense.

[PhreEkGarden]

Well I cant do an underhand grip(ive tried) due to wrist issues... so what exactly is the best grip to utilize the lats the most? Closer grip and keeping elbows tucked in to your sides?

[LazarusLong]

Well I cant do an underhand grip(ive tried) due to wrist issues... so what exactly is the best grip to utilize the lats the most? Closer grip and keeping elbows tucked in to your sides?

A close grip pulls the scapula apart and inhibits retraction, forcing the lats to take the brunt of the load.

[LSU1]

Well I cant do an underhand grip(ive tried) due to wrist issues... so what exactly is the best grip to utilize the lats the most? Closer grip and keeping elbows tucked in to your sides?

yes

[hulkinout]

First off, lots of people use the term "lats" to discuss back, but the lats are just part of the back, not the whole back structure. Lats are the sides of the back that when developed give you that v-taper look that everyone wants. In between the lats, you have your midback muscles: rhomboids, traps (which are much larger than most people think, they're not just on the top of your shoulders), etc.

Now, with that behind us, elbows close and pulled in will work your lats (sides) more, elbows flared will work your midback (rhombs, traps) more.

As far as grip, undergrip forces you to keep your elbows closer into your body, so that would be a better grip for working lats. Overgrip makes it easier to keep your elbows out, so that's the better grip for midback.

[jmusclehead]

Apparently I've always been doing it wrong.

I just found out that it takes a wide overhand grip.

I've always done it with a backhand grip at shoulder width. Will this have made a big difference?

It's a back exercise, but, I do them both ways. The overhand grip and underhand grip works your biceps as well as your back. I do equal amount of sets of both.

[Mr. Awesome]

Since I already do chin-ups I suppose it's best do use the wider grip.

[Andrew69]

Well I cant do an underhand grip(ive tried) due to wrist issues... so what exactly is the best grip to utilize the lats the most? Closer grip and keeping elbows tucked in to your sides?

Ive found that works best for me when doing Pendlay rows

[J_White1]

It's a back exercise, but, I do them both ways. The overhand grip works your triceps and the underhand grip works your biceps as well as your back. I do equal amount of sets of both.

Maybe I'm not understanding you, but I don't see how you would involve tris... Reguardless of grip you are pulling weight, which is bis. Could you explain what you mean by this?

[MK2004]

For variety's sake I do both grips, differing them from workout to workout. Saying that though, I do prefer the underhand grip. Who told you you were doing the exercise wrong?

[papi93]

Well I cant do an underhand grip(ive tried) due to wrist issues... so what exactly is the best grip to utilize the lats the most? Closer grip and keeping elbows tucked in to your sides?

That will work. It will just require a little more concentration to elbow placement.

[jmusclehead]

Maybe I'm not understanding you, but I don't see how you would involve tris... Reguardless of grip you are pulling weight, which is bis. Could you explain what you mean by this?

You are pulling the weight. I use both grips and it does work your biceps as well, not triceps. I feel it more in my biceps when I use the underhand grip. Sorry for the confusion.........

[Mr. Awesome]

For variety's sake I do both grips, differing them from workout to workout. Saying that though, I do prefer the underhand grip. Who told you you were doing the exercise wrong?

Muscle Directory.

Anyway, it's supposed to be my upper back exercise.

[Defiant1]

The wider and pronated-grip will bring your elbows farther away from the torso. This shift emphasis from the lats to the upper back.

If you vary hand position, grip and angle, you will soon figure out what muscles get worked in the different combinations.

Keep the ROM comfortable.

Exactly. There's no single "right way" to do rows, it's all a matter of what you want to target.

yes

First off, lots of people use the term "lats" to discuss back, but the lats are just part of the back, not the whole back structure. Lats are the sides of the back that when developed give you that v-taper look that everyone wants. In between the lats, you have your midback muscles: rhomboids, traps (which are much larger than most people think, they're not just on the top of your shoulders), etc.

Now, with that behind us, elbows close and pulled in will work your lats (sides) more, elbows flared will work your midback (rhombs, traps) more.

As far as grip, undergrip forces you to keep your elbows closer into your body, so that would be a better grip for working lats. Overgrip makes it easier to keep your elbows out, so that's the better grip for midback.

Lots of good answers.