Strengthen Your Back Like Never Before: The Surprising Truth About Overhand vs Underhand Barbell Row Muscles Worked

The barbell row is a classic exercise that targets your back muscles, helping you build strength, size, and definition. But did you know that the grip you use can significantly influence the muscles worked?
This blog post will delve into the differences between overhand vs underhand barbell row muscles worked, exploring the specific muscle activation and benefits of each grip. We’ll also discuss the best grip for your goals and how to choose the right variation for you.

Overhand Barbell Row: The Classic Choice

The overhand barbell row, also known as the pronated grip row, is the most common variation. Here, your palms face away from you, and your grip is wider than shoulder-width.

Muscles Worked With Overhand Barbell Row:

• Latissimus Dorsi: The primary muscle targeted, responsible for pulling your arms down and back.
• Trapezius: The upper back muscle, responsible for shoulder elevation and scapular retraction.
• Rhomboids: These muscles help to retract and stabilize your scapula.
• Biceps Brachii: Your biceps are involved to some extent, particularly in the final phase of the movement.
• Forearms: Your forearms work to maintain a strong grip.

Benefits of the Overhand Barbell Row:

• Increased Back Thickness: The overhand grip emphasizes the latissimus dorsi, leading to greater back thickness and width.
• Improved Posture: Strengthening your back muscles with overhand rows can improve your posture and reduce the risk of back pain.
• Enhanced Pulling Strength: This exercise strengthens your pulling muscles, which is crucial for everyday activities and other compound lifts like deadlifts.
• Versatility: The overhand row can be performed with various equipment, including barbells, dumbbells, and cables.

Underhand Barbell Row: A Twist on Tradition

The underhand barbell row, also known as the supinated grip row, involves palms facing towards you and a grip that can be slightly narrower than shoulder-width.

Muscles Worked With Underhand Barbell Row:

• Latissimus Dorsi: The lats are still significantly activated, but the emphasis shifts slightly.
• Biceps Brachii: Your biceps are more heavily involved with the underhand grip, as they assist in pulling the weight upwards.
• Brachialis: This muscle located in your upper arm works alongside the biceps.
• Forearms: Your forearms engage to maintain a strong grip.

Benefits of the Underhand Barbell Row:

• Increased Biceps Strength: The underhand grip engages your biceps more, promoting strength and growth in this area.
• Improved Grip Strength: This variation requires a strong grip, which can be beneficial for other exercises and everyday activities.
• Greater Range of Motion: Some lifters find they can achieve a greater range of motion with the underhand grip, allowing for a more complete contraction of the lats.
• Reduced Risk of Wrist Pain: The underhand grip can be more comfortable for those with wrist issues.

Overhand vs Underhand: Which is Better?

There is no definitive “better” grip, as the ideal choice depends on your individual goals and preferences.

• For Back Thickness: The overhand row is generally preferred for maximizing latissimus dorsi growth and overall back thickness.
• For Biceps Development: The underhand row is a great option for targeting your biceps and enhancing their strength and size.
• For Grip Strength: Both variations require a strong grip, but the underhand row may be slightly more demanding on your forearms.
• For Comfort: If you have wrist pain, the underhand grip can be more comfortable.

Choosing the Right Grip for You

Here’s a simple guide to help you choose the right grip:
1. Consider Your Goals: If your primary focus is back thickness, the overhand row is a better choice. If you want to target your biceps, the underhand row is ideal.
2. Assess Your Grip Strength: If you have weak grip strength, you may find the overhand row easier to execute.
3. Listen to Your Body: If you experience any pain or discomfort, adjust your grip or choose a different exercise variation.
4. Experiment: Try both grips and see which one you prefer and find most effective.

Incorporating Both Grips into Your Routine

You can also benefit from incorporating both overhand and underhand rows into your training program. This provides a balanced approach, targeting all aspects of your back and biceps.
Here’s a sample workout routine:

• Warm-up: 5 minutes of light cardio and dynamic stretching.
• Exercise 1: Overhand Barbell Row (3 sets of 8-12 reps).
• Exercise 2: Underhand Barbell Row (3 sets of 8-12 reps).
• Cool-down: 5 minutes of static stretching.

Beyond the Basics: Variations and Modifications

While the standard overhand and underhand barbell rows are effective, you can explore various variations to challenge your muscles further and enhance your results.

• Close-Grip Rows: This variation involves a narrower grip, placing more emphasis on the upper back and biceps.
• Wide-Grip Rows: A wider grip targets the lats more directly, promoting back width.
• Bent-Over Rows: This variation uses a bent-over posture, allowing for a greater range of motion.
• Seated Cable Rows: This variation offers a more controlled and stable movement, suitable for beginners.

The Final Word: Mastering Your Barbell Row

The overhand and underhand barbell row are both excellent exercises for building a strong and sculpted back. By understanding the muscles worked and benefits of each grip, you can choose the right variation for your individual goals. Experiment with different grips and variations to find what works best for you, and remember to prioritize proper form and technique for optimal results and injury prevention.

Questions You May Have

Q: Can I switch between overhand and underhand rows during the same workout?
A: Yes, you can switch between grips during the same workout. This can provide a balanced approach, targeting different muscle groups and preventing plateaus.
Q: Is it necessary to use heavy weights for barbell rows?
A: No, you don’t need to lift heavy weights to benefit from barbell rows. Focus on proper form and gradually increase the weight as you get stronger.
Q: Can I do barbell rows without a barbell?
A: Yes, you can perform barbell rows using dumbbells, cables, or resistance bands. These alternatives offer similar benefits and can be adapted to different fitness levels.
Q: Should I use a spotter for barbell rows?
A: While not always necessary, it’s recommended to use a spotter, especially when lifting heavier weights. This can help prevent injuries and ensure proper form.