Bent Over Row Overhand vs Underhand: The Ultimate Guide to Perfecting Your Form

The bent over row is a staple exercise for building back strength and thickness. It targets the latissimus dorsi, rhomboids, trapezius, and biceps, all crucial for a well-developed upper body. But when it comes to grip, there’s a debate: overhand vs underhand. Both grips have their pros and cons, and choosing the right one depends on your individual goals and limitations.
This blog post will delve into the differences between bent over row overhand and underhand grips, analyzing their advantages and disadvantages, and helping you decide which grip is best suited for you.

Understanding the Mechanics

The bent over row involves pulling a barbell or dumbbells towards your torso while maintaining a bent-over position. The grip you choose significantly impacts the muscles engaged and the movement’s overall biomechanics.
Overhand Grip: With an overhand grip, your palms face away from your body, and your thumbs point towards the ceiling. This grip primarily targets the latissimus dorsi, rhomboids, and trapezius, with a slightly lesser emphasis on the biceps.
Underhand Grip: In an underhand grip, your palms face your body, and your thumbs point towards the floor. This grip engages the biceps more prominently while still working the back muscles, particularly the latissimus dorsi.

Advantages of Overhand Grip

• Greater Latissimus Dorsi Activation: Due to the pronated grip, the overhand row allows for a greater range of motion and a stronger contraction of the latissimus dorsi, leading to more significant back growth.
• Improved Shoulder Stability: The overhand grip promotes a more stable shoulder position, reducing the risk of injury, especially for individuals with pre-existing shoulder issues.
• Enhanced Grip Strength: Because the overhand grip involves a stronger grip, it can help improve your overall grip strength, which is beneficial for various other exercises and daily activities.

Disadvantages of Overhand Grip

• Limited Biceps Involvement: The overhand grip places less emphasis on the biceps, making it less effective for building bicep mass.
• Potential for Wrist Pain: Some individuals may experience wrist discomfort or pain when using an overhand grip, especially with heavier weights.
• Increased Risk of Lower Back Strain: Maintaining a proper form with an overhand grip can be challenging, potentially leading to strain on the lower back.

Advantages of Underhand Grip

• Increased Biceps Activation: The underhand grip significantly increases biceps involvement, making it ideal for targeting and building bicep mass.
• Reduced Wrist Strain: The supinated grip of the underhand row can minimize wrist strain, making it more comfortable for individuals prone to wrist pain.
• Easier to Maintain Form: Some find it easier to maintain proper form with an underhand grip, reducing the risk of lower back strain.

Disadvantages of Underhand Grip

• Less Latissimus Dorsi Activation: The underhand grip places less emphasis on the latissimus dorsi compared to the overhand grip, potentially leading to less back growth.
• Increased Risk of Shoulder Injury: The underhand grip can increase stress on the shoulder joint, potentially leading to injuries, especially if proper form is not maintained.
• Limited Range of Motion: The underhand grip can limit the range of motion due to the biceps’ involvement, hindering the full contraction of the latissimus dorsi.

Which Grip Is Right for You?

Ultimately, the best grip for you depends on your individual goals, limitations, and preferences. Here’s a guide to help you decide:

• Prioritize Back Growth: If your primary focus is maximizing back muscle growth, the overhand grip is generally recommended.
• Target Biceps: If you want to build biceps size and strength, the underhand grip is a better choice.
• Minimize Wrist Pain: Individuals prone to wrist pain might find the underhand grip more comfortable.
• Improve Grip Strength: The overhand grip is more effective for improving overall grip strength.
• Prevent Shoulder Injuries: If you have pre-existing shoulder issues, the overhand grip might be safer.

Tips for Safe and Effective Bent Over Rows

Regardless of the grip you choose, it’s crucial to prioritize proper form to maximize results and avoid injuries. Here are some tips:

• Maintain a Neutral Spine: Keep your back straight and avoid rounding your shoulders.
• Engage Your Core: Actively engage your core muscles to stabilize your torso and prevent lower back strain.
• Control the Movement: Avoid swinging the weight and focus on controlled movements throughout the exercise.
• Start with a Lighter Weight: Begin with a weight you can comfortably lift with proper form before gradually increasing the load.
• Listen to Your Body: If you experience pain or discomfort, stop the exercise immediately and consult a healthcare professional.

Beyond Overhand and Underhand: Exploring Variations

While overhand and underhand grips are the most common, other variations exist, such as the mixed grip, where one hand uses an overhand grip, and the other uses an underhand grip. This grip can help distribute the load more evenly and improve stability.

The Final Verdict: Embracing Versatility

Ultimately, the best approach to bent over rows is to experiment with both overhand and underhand grips and determine which feels most comfortable and effective for you. You can also incorporate both grips into your workout routine to target different muscle groups and enhance your overall strength development. Remember to prioritize proper form and listen to your body, ensuring a safe and effective training experience.

Top Questions Asked

Q: Can I switch between overhand and underhand grips during a workout?
A: Yes, you can switch between grips during a workout. For example, you can perform a set of overhand rows followed by a set of underhand rows.
Q: Should I always use a mixed grip for bent over rows?
A: While the mixed grip can be beneficial for stability, it’s not necessary for everyone. Experiment with different grips to find what works best for you.
Q: How often should I do bent over rows?
A: Aim for 2-3 sessions of bent over rows per week, allowing for adequate rest and recovery between workouts.
Q: What are some alternative exercises for targeting the back muscles?
A: Other exercises that effectively target the back muscles include pull-ups, lat pulldowns, and face pulls.