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Strength training barbell row exercise with a Smith machine.
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Bent Over Row Underhand vs Overhand: Which Grip is Better for Your Workout?

If you've been hitting the gym diligently, you've probably come across the age-old debate: bent over row underhand vs overhand. Each grip has its proponents and critics, and understanding the distinctions can help you optimize your workout. So, let's dive into the differences and help you make an informed decision.

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The Basics of Bent Over Rows

Before we delve into the grip differences, it's essential to understand the basic mechanics of the bent over row. This compound exercise primarily targets the back muscles, including the latissimus dorsi, rhomboids, and trapezius. Additionally, it engages the biceps, forearms, and core, making it a full-body workout.

Form and Execution

To perform a bent over row:

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees slightly and hinge at the hips, maintaining a neutral spine.
  3. Grip the barbell with either an underhand or overhand grip.
  4. Pull the barbell towards your lower chest, squeezing your shoulder blades together.
  5. Lower the barbell back to the starting position.

Underhand Grip: Pros and Cons

The underhand, or supinated grip, involves gripping the bar with your palms facing up. This variation emphasizes the biceps, making it an excellent choice if you're looking to enhance your arm strength.

Pros

  • Increased Bicep Engagement: The underhand grip places more stress on the biceps, leading to better muscle activation.
  • Greater Range of Motion: This grip often allows for a fuller range of motion, potentially leading to better muscle development.
  • Less Shoulder Strain: Many lifters find the underhand grip more comfortable on the shoulders, reducing the risk of injury.

Cons

  • Bicep Dominance: Focusing too much on the biceps can detract from the primary goal of targeting the back muscles.
  • Grip Strength: Some lifters may find their grip strength lacking, especially as weights increase.

Overhand Grip: Pros and Cons

The overhand, or pronated grip, involves gripping the bar with your palms facing down. This grip shifts the focus more towards the upper back and traps, making it an excellent choice for overall back development.

Pros

  • Better Back Focus: The overhand grip enhances activation in the upper back muscles, promoting balanced development.
  • Reduced Bicep Involvement: By minimizing bicep engagement, this grip ensures the back muscles are doing most of the work.
  • Grip Strength: The overhand grip helps develop forearm and grip strength, which is beneficial for other lifts.

Cons

  • Shoulder Strain: Some lifters may experience discomfort or strain in the shoulders, especially if they have pre-existing conditions.
  • Limited Range of Motion: This grip may restrict the range of motion for some individuals, potentially affecting muscle growth.
Smith machine barbell row workout for strength training.

Choosing the Right Grip for Your Goals

Your choice between an underhand and overhand grip depends on your fitness goals and any potential limitations. Here's a quick guide:

  • Want Bigger Biceps? Opt for the underhand grip to maximize bicep activation.
  • Aiming for a Balanced Back? The overhand grip is your best bet for targeting the upper back and traps.
  • Feeling Shoulder Discomfort? Consider the underhand grip to reduce strain on your shoulders.
  • Building Grip Strength? The overhand grip can help enhance your grip and forearm strength.

Combining Both Grips

Many seasoned lifters incorporate both grip variations into their routines to reap the benefits of each. Alternating between underhand and overhand grips can provide a well-rounded workout that targets multiple muscle groups effectively. For instance, you might perform underhand rows on one back day and overhand rows on another.

Sample Workout Routine

Here's a sample workout incorporating both grips:

  1. Day 1: Underhand Grip
    • Bent Over Rows: 4 sets of 8-10 reps
    • Pull-Ups: 3 sets of 10-12 reps
    • Face Pulls: 3 sets of 12-15 reps
  2. Day 2: Overhand Grip
    • Bent Over Rows: 4 sets of 8-10 reps
    • Lat Pulldowns: 3 sets of 10-12 reps
    • Seated Rows: 3 sets of 12-15 reps

Final Thoughts

Deciding between the bent over row underhand vs overhand grip boils down to your individual goals and preferences. By understanding the unique benefits and potential drawbacks of each grip, you can tailor your workout routine to achieve the best possible results. Whether you aim for bigger biceps, a stronger back, or overall muscle balance, experimenting with both grips can help you unlock new levels of fitness. Don't be afraid to switch things up and find what works best for you. After all, variety is the spice of life—and the key to a stronger, fitter you.

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