Bent Over Barbell Row grip styles

[arnold]

Do you think there's any advantage to doing the bent-over barbell rows with a pronated grip versus supinated? I was geting intense pain in my brachialis region a few months ago when I performed BB rows with a pronated style grip, so I switched to an underhand grip and have had no problems since (while obviously being able to put up a lot more weight).

The thing is, I see the vast majority of serious lifters using the overhand style, so I'm wondering if I'm missing out on anything crucial by using this style of grip. I have read that an underhand grip involves more of the biceps and lower lats, which is fine by me since I only do 3 sets of barbell curls per week and I can't do pull-ups right now because of that unbearable pain in my forearms.



So again, if I were to exclusively use the supinated grip, how would my results differ from the guys that always use the pronated grip?

[ajdos]

The underhand grip acutally gives you a better range of motion for the lats and stimulates a bit better response from the lower lat region-overhand involves a bit more of the upper back, rhomboids, teres, and traps.
I like underhand personally.

[THE-DET-OAK]

im gonna try underhand this week.

[Rein]

I have tried all and my favorite is the underhand grip. Not only i can lift more wait, i feel my lower back working more and the range of motion is way greater. It's very important to find an angle that hits the spot you want to hit.

[DGAF]

Does underhand put any strain on your shoulders? I do overhand right now and my shoulders dont hurt, I want to try underhand but I had surgery last year on my shoulder and I dont want to put too much stress on it.


DGAF

[Rein]

Does underhand put any strain on your shoulders? I do overhand right now and my shoulders dont hurt, I want to try underhand but I had surgery last year on my shoulder and I dont want to put too much stress on it.


DGAF

Then start off with a light weight and see how that goes. Bent over barbell rows are about proper form and squeezing those muscles at the top of the movement.

[PozzSka]

I have done them underhand in the past (pulling to the bellybutton area). Now, however, usually do them overhand, at a bench press grip width. Pulling higher on the stomach/low chest.

[W1LL]

I do both. usually overhand for 2 or 3 sets then underhand for two more.

[Sadie]

i feel super off balance with the over hand grip so i only do the underhand rows

[meetcake]

i like to do 3 heavy sets overhanded and then 2 "burnout" sets underhanded!

[MAYO]

AJ nailed it.....OH is good for upper lat thickness and upper back development. UH is a more complicated movement IMO, but done correctly should feel like someone set fire to your lower lats. I alternate between the two from workout to workout. To the OP, using exclusively OH grip would provide good lat thickness and upper back development, but the lower lats would suffer. Using exclusively UH grip would prolly yield a little less on upper back. I think most people stick to OH cuz they can move significantly more weight. My 1 1/2c MAYO

[Greenmonster]

I do 2-3 sets of each. Instead of coming to my lower chest, I go to my waist. I make my back lift all of the weight and take the arms out of the equation. I have been getting killer results with it and it puts less stress on my forearms and shoulders. I have to drop the weight a little on UH, but it hits my lower lats hard.

[Allen]

Both are fine to use if done properly. As already stated the underhand will stimulate more lat and overhad will involve more rhomboid, teres, traps, as well as lats.

Just be cautious with the underhand grip and don't use soo much weight that proper form suffers or you will be prone to injure the biceps, which I have seen many times in my career. Row the weight don't throw it. Also keep a soft lockout in the elbow in the stretch position to keep the brachialis from engaging and taking over. Your hands are just hooks holding the weight pull with the back not the arms. Make sure to get a stretch on the eccentric part of the lift. A muscle stretched with resistance recieves the most overload.

[IronInsanity]

I usually do 4-5 sets of both on back day. I drop about 10% weight for the UH.

[jhotsauce7]

Like AJ the late Ajdos said, its all about what part of your back you are focused on hitting... Suppinated will allow you to pull lower towards your waist/belly button area, this targeting the lower mid back muscles - lower lats and incorporates the bicep more - putting more stress on the bicep but the lats in a stronger mechanical position, however the pronated grip allows you to pull to your mid chest, a few inches above your celiac plexis, thus targeting mid-upper back (upper lats)

Due to mainly the amount of stress on the bicep placed by suppinated grip I would say it is best to alternate grips. I usually super set rows alternating for a total of 6 sets