When doing barbell rows should I have an overhand grip or underhand grip?

Asked by: Aimee Barnes

Which Grip Is Best for the Barbell Row? The best grip for the barbell row depends on the muscles you want to focus on. As a general rule, an overhand grip puts the emphasis on your upper back muscles, such as the rhomboids and traps, while an underhand reverse grip puts more emphasis on the lats.

Should I do overhand or underhand grip for barbell rows?

Underhand rows target the lower lats near the center of the back as well as the biceps more directly than overhand rows. Overhand rows target the upper lats, traps, and rhomboids more directly. Both are effective, but you need to be careful when performing underhand rows because of the increased strain on the biceps.

Are barbell rows underhand?

And we're gonna show you how to properly perform the underhand grip barbell bent over row. Step up in front of the barbell slight bend in the knees before he picks up the bar.

What does underhand grip barbell row work?

The main difference between the overhand grip and the underhand grip is that the overhand grip targets your upper back muscles while the underhand barbell row targets the lower back, lats, and traps. So you should feel this movement throughout your traps, rhomboids and your rear delts.

Which grip is best for barbell row?

The supinated grip barbell row increases the involvement of the biceps, so your elbows wind up staying closer to your torso. The overhand grip has more benefits, though, training your grip, rear delt, and upper back more aggressively.

What grip is better for row?

Based off this information you might say that using an overhand grip is “best” to work your upper back, while an underhand grip is “best” if you want a lats-focused row. Keep in mind that the angle of your torso and how much you ‘arc’ the barbell back in to your hips will also change muscle emphasis.

How do you Overhand a barbell row?

Keep the chin tuck to promote length in the back of the neck. And then bring the barbell up towards the belly button elbows straight back and then bring the barbell down towards the knees. Good.

How do you barbell row properly?

Hinge from your hips, and bend your hips and knees to lower your body toward the barbell. With an overhand grip, grab the barbell just outside of your knees. Engage your back muscles by rotating your arms outward, and push your feet into the ground to stand. While maintaining a neutral spine, hinge your hips back.

Where should I feel barbell rows?

The barbell bent-over row works the whole back. But the main muscles activated will be the latissimus dorsi (lats), the traps (both middle and lower), and the rear deltoids. If you execute the bent-over barbell row with proper form, you should mainly feel these areas of your back working as you pull the weight.

How do you do barbell rows without hurting your back?

Barbell Rows are one of the most effective assistance exercises you can do to increase your Squat, Bench Press and Deadlift. To avoid back pain, keep your lower back neutral. Don’t let it round or you’ll squeeze your spinal discs. Don’t hold the bar in the air between reps or your back will tire and round.