underhand vs overhand grip on bent-over rows!

**specr89** · 03-04-2006, 06:37 PM

which do you prefer? Which one is better for back development??

sorry if these questions are too general, but i cant think of how i can be more specific =(.

**kethnaab** · 03-04-2006, 07:17 PM

underhand allows you to place your biceps in a more powerful position

this means your arms are less likely to give out prior to your back

I'm preferential, in most cases, to either BTN pullups with a grip about 6" outside shoulder width, or hammer-grip chinups, with hands about shoulder-ish width, palms facing each other.

**kethnaab** · 03-04-2006, 07:19 PM

dammit. rows, not chinups

*slaps self*

I like overhand by a mile on rows. I don't like underhand, they just don't feel right to me. I always feel like I'm going to rip my elbow tendons to shreds when I do them underhand.

**dparm99** · 03-04-2006, 07:29 PM

I'm an overhand man.

**mike_d** · 03-04-2006, 07:30 PM

overhand

**Dominik** · 03-04-2006, 07:33 PM

Originally Posted by specr89

Which one is better for back development??

I don't think it makes any difference. Underhand would put your biceps in a direct line of pull and allow them to exert greater force so you'd be able to row a little more but that's not necessarily going to make any difference at all with back involvement.

It comes down to personal preference. Rotate your forearms from palms up to palms down while feeling your lats and you'll see it only changes what's going on with the arms, not the back. Underhand helps keep your elbows tucked in for greater lat emphasis which would help beginners, but once you know what you're doing you shouldn't have any problems tucking them in with an overhand grip using a shoulder-width grip.

**SM373** · 03-04-2006, 08:38 PM

I use underhand. It just feels better for me and it gives your biceps a crazy pump. I feel I cheat too often using overhand.

**KAIT** · 03-04-2006, 08:39 PM

Overhand for me too.

**specr89** · 03-04-2006, 08:50 PM

well, thanks for all the replies guys.

overhand it is then! =D

**Dominik** · 03-05-2006, 01:24 AM

Originally Posted by specr89

well, thanks for all the replies guys.

overhand it is then! =D

Whatever you do, don't do them like this guy.

Not unless you only want to work your arms. Truly garbage form. So if your form starts going down that road, take some weight off.

**AHTTG** · 03-05-2006, 01:25 AM

Originally Posted by _Dominik_

Whatever you do, don't do them like this guy.

Not unless you only want to work your arms. Truly garbage form. So if your form starts going down that road, take some weight off.

Is that the one and only, Wiesel Diesel?

Hump that bar, hump it I say!!!

**Morbid_Mind** · 03-05-2006, 01:26 AM

Looks like he was watching too many pro's vids. Almost every pro I've seen row used pretty big hip drives.

**Dominik** · 03-05-2006, 01:40 AM

Originally Posted by AHTTG

Is that the one and only, Wiesel Diesel?

Hump that bar, hump it I say!!!

DW would be proud, no doubt. He wears a belt full time and goes for the PL arch even doing 8 reps with 2 plates a side on bench. Even more similarities. Lifts with an MP3 player and obviously has a full-time cameraman following him around the gym. He's got 30 videos on there.

**Dominik** · 03-05-2006, 01:45 AM

Originally Posted by Morbid_Mind

Looks like he was watching too many pro's vids. Almost every pro I've seen row used pretty big hip drives.

There's a Johnnie Jackson video like that.

Biomechanically, there was nothing going on there that could possibly build up the back. Zero. He'd get the same result if he just stood there holding the bar and maybe giving it a funky little shake.

**DiamondDelts** · 03-05-2006, 01:56 AM

Originally Posted by specr89

which do you prefer? Which one is better for back development??

sorry if these questions are too general, but i cant think of how i can be more specific =(.

Another teen "vs." thread I see.

Rows with an underhand grip place the biceps into a more powerful pulling position but seem to put the lats in a better line of pull. Rows with an overhand grip seem to bring the upper back/rear delts increasingly into play.

**MiketheSwede** · 03-05-2006, 09:03 AM

Originally Posted by DiamondDelts

Rows with an underhand grip place the biceps into a more powerful pulling position but seem to put the lats in a better line of pull. Rows with an overhand grip seem to bring the upper back/rear delts increasingly into play.

I think along the same lines ^^^

Underhand helps (me) keep the elbows in and the pull will be from mainly the lats. With overhand the elbows travel out a little from the body, and I belive the focuse on the muscles is higher up (^^^"upper back/rear delts"^^^)

So, to answer this....:

Originally Posted by specr89

which do you prefer? Which one is better for back development??

sorry if these questions are too general, but i cant think of how i can be more specific =(.

....it really depends on which part of your back you are working on.

**nbk** · 03-05-2006, 09:18 AM

interesting. looks like i should switch to underhand since im looking to hit my lats hard.

**MiketheSwede** · 03-05-2006, 09:34 AM

Just an FYI, underhand will put the biceps in a more vulnerable position. Dorian Yates tore one of his doing Underhand BB row.

Same thing if you deadlift with an over/under grip ("mixed grip"), if you are going to tear a bicep, it'll be the underhand one.

...IMO...

**nbk** · 03-05-2006, 09:54 AM

how long does it take to heal if a bicep is torn?

**mike_d** · 03-05-2006, 10:02 AM

Originally Posted by nbk

how long does it take to heal if a bicep is torn?

a LONG time

**nbk** · 03-05-2006, 10:10 AM

hmm.....****.

being fairly new and not rowing/deadlifting too much weight though, and using proper form on both, i should be safe for the most part right?

i deadlift with alternative grip. but only deadlift in the 200s. and i only row around 135. using proper from on both, i dont have much to worry about right?

**bubba g** · 03-05-2006, 10:11 AM

Originally Posted by nbk

how long does it take to heal if a bicep is torn?

It depends on a few things... what part of the muscle tears, how bad the tear is etc..

I ruptured my bicep right about where it connects to the tendon, and it took 7 months before I could start to train upper body again.. It didn't hurt bad, but it always hurt.. and it would hurt pretty bad when I tried to lift even 15lbs.. I felt like a burning sensation...

The doctor told me if I got the surgery it would actualy heal faster, but I would have lost range of motion in my arm.. So I waited it out, and I am glad I did... no scar, no loss of range of motion.. I can still tell there was an injury there, but it doesn't prevent me from lifting, and there is no pain...

**MiketheSwede** · 03-05-2006, 10:13 AM

Originally Posted by nbk

how long does it take to heal if a bicep is torn?

Tibor is a friend of mine. I don't think he had surgery or anything, just let it heal. (BTW, he has still set a world record AFTER he tore his bicep)

Also, you can see clearly which bicep Dorian tore if you compare the two.

http://digilander.libero.it/mikementzer/Yates13.jpg

**bubba g** · 03-05-2006, 10:17 AM

Oh yeah as far as the rowing... I do both, and I think doing one and not the other is selling yourself short.. underhand works the lower lats more, and overhand hits rear delts, and upper back as well...

when you do them underhand keep your arms as close to your sides as possible, this makes a huge difference, and really seems to put the resistance onto the back...

You should be trying not to use your biceps at all.. try to really focus on using your back to lift the weight... it is afterall a back exercise...

**Guardian** · 03-05-2006, 10:17 AM

Dorian Yates used to use underhand until he tore his bicepp....

Then after that he used overhand, so that is exactly what I do, nobodys back is better then his and thats an area i really want to develope.

**MiketheSwede** · 03-05-2006, 10:20 AM

Lifting straps help me pull more with my back and not my biceps. Imagine pulling from you elbows, not your hands. (- is what I tell people)

**dieselbuilder** · 03-05-2006, 10:30 AM

I enjoy doing both overhand and underhand bent over rows. I believe that overhand rows develops the upper part of the lats/backs...? and underhand rows hit the lower part of the lats and the mid back...? Im not sure if im right, if anyone knows, feel free to correct me.

**bubba g** · 03-05-2006, 10:53 AM

Originally Posted by MiketheSwede

Lifting straps help me pull more with my back and not my biceps. Imagine pulling from you elbows, not your hands. (- is what I tell people)

same here... you want to think of your hands, and forarms as hooks connected to your elbows.

**bubba g** · 03-05-2006, 10:54 AM

Originally Posted by dieselbuilder

I enjoy doing both overhand and underhand bent over rows. I believe that overhand rows develops the upper part of the lats/backs...? and underhand rows hit the lower part of the lats and the mid back...? Im not sure if im right, if anyone knows, feel free to correct me.

yep... they both work differnt area of the back, and are both the best at hitting the parts that they do hit...

**specr89** · 03-05-2006, 11:10 AM

sweet, thanks for all the info guys.

I guess ill mix it up every now and then. Right now, im doing underhand because i find that i have more control of the weight (its resting on palms, not the fingers). But as my grip improves/i get used to the movement, ill start to switch it up.

On a totally different note, hows this for a back workout??

rackpulls
bentover rows
weighted chins
weighted hammer chins

???

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underhand vs overhand grip on bent-over rows!

My preference: Overhand

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