·

Underhand or Overhand Barbell Row: Which One is Best for Your Back Workout?

If you've recently delved into the world of weight training, chances are you've encountered a dilemma that many fitness enthusiasts face: underhand or overhand barbell row. Both variations are pivotal in building a solid back, but which one reigns supreme? Let’s dive into the specifics, so you can make an informed decision and get the most out of your back workouts.

The Basics: What Are Barbell Rows?

Before comparing the underhand and overhand grip, it's essential to understand what a barbell row is. The barbell row is a compound exercise that targets the muscles of the back, including the traps, lats, and rhomboids, while also engaging the biceps, shoulders, and core. This exercise is a staple in many strength training programs due to its effectiveness in building a strong and muscular back.

Underhand Barbell Row

An underhand barbell row involves gripping the barbell with your palms facing upward. This grip variation puts a greater emphasis on the lower lats and can be more bicep-intensive due to the supinated hand position. Here's how to perform it:

  • Stand with your feet shoulder-width apart, and grasp the barbell using an underhand (supinated) grip.
  • Keep your back straight and bend at the hips until your torso is nearly parallel to the ground.
  • Row the barbell towards your lower abdomen, squeezing your shoulder blades together at the top of the movement.
  • Lower the barbell in a controlled manner until your arms are fully extended.

Overhand Barbell Row

An overhand barbell row involves gripping the barbell with your palms facing downward. This grip shifts some of the workload from the biceps to the forearms and upper traps. The focus here leans more towards the upper back. Here's how to perform it:

  • Stand with your feet shoulder-width apart, and grasp the barbell using an overhand (pronated) grip.
  • Maintain a straight back and bend at the hips until your torso is almost parallel to the ground.
  • Row the barbell towards your lower chest, squeezing your shoulder blades together at the top of the movement.
  • Lower the barbell in a controlled manner until your arms are fully extended.

Muscle Activation: What's the Difference?

When comparing underhand and overhand barbell rows, muscle activation is a crucial factor. The underhand grip tends to recruit more of the lower lat fibers due to the supinated hand position. Additionally, this grip places more stress on the biceps, which can be a plus for those looking to develop stronger arms.

On the flip side, the overhand grip places a greater emphasis on the upper traps, rhomboids, and rear deltoids. This makes the overhand barbell row an excellent choice for building thickness in the upper back. It's also worth noting that the overhand grip may be more challenging for those with weaker forearms, as the pronated grip can tax grip strength.

Biomechanics and Safety Considerations

Understanding the biomechanics of each grip can help you choose the best option for your body type and fitness goals. The underhand grip typically allows for a more significant range of motion and can be more taxing on the lower back, given that the barbell is rowed towards the lower abdomen.

Conversely, the overhand grip can be less taxing on the lower back. This position can require greater stabilization from the core muscles and may not be suitable for those with lower back issues.

Program Integration: How to Incorporate Both

One of the best ways to get the most out of your back workouts is to incorporate both underhand and overhand barbell rows into your routine. By doing so, you can ensure that you are targeting the upper and lower portions of the back effectively. Here’s a simple way to integrate both:

  • Day 1: Perform underhand barbell rows as part of your pulling exercises.
  • Day 2: Include overhand barbell rows in your back workout.

Conclusion: Making Your Choice

The debate between an underhand or overhand barbell row isn't about finding a single 'best' option, but rather identifying the most effective way to complement your training regimen. By understanding the unique benefits and muscle activation patterns of each variation, you can tailor your workouts to meet your specific fitness goals. Whether you’re aiming for a well-rounded back or wish to emphasize certain muscle groups, incorporating both underhand and overhand barbell rows can offer a balanced and robust approach to your strength training routine. Ready to elevate your back workouts? Start experimenting with both grips and discover the gains for yourself!


Best sellers

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

🎁 Save Extra $40 with coupon "BENCH". 【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
Regular price
From $219.99
Sale price
From $219.99
Regular price
$399.99
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Power Rack F22 home gym power rack raptor f22 black front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
Regular price
From $879.99
Sale price
From $879.99
Regular price
$929.99
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
Regular price
From $1,399.99
Sale price
From $1,399.99
Regular price
$1,499.99
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
Regular price
From $699.99
Sale price
From $699.99
Regular price
$929.99
Unit price
 per 
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
Regular price
From $199.99
Sale price
From $199.99
Regular price
Unit price
 per 
MAJOR FITNESS 7ft 20kg Home Gym Barbell MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
Regular price
$259.99
Sale price
$259.99
Regular price
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35 Major Fitness home gym power rack lightning f35 black front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
Regular price
From $849.99
Sale price
From $849.99
Regular price
$949.99
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training. Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
Regular price
From $1,099.99
Sale price
From $1,099.99
Regular price
$1,399.99
Unit price
 per 
hack squat leg press machine cobra ah1 Major Fitness hack squat leg press machine Cobra AH1

Major Fitness Leg Press Hack Squat Machine AH1

Regular price
From $1,199.99
Sale price
From $1,199.99
Regular price
$1,399.99
Unit price
 per 

Recommended

How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat

The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You

No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym


Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.