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View Full Version : overhand vs underhand BB back rows



Envirolover
04-19-2009, 12:27 PM
Which one do you guys find more effective?

Shadow
04-19-2009, 12:29 PM
They are both effective in their own way. I feel overhand more in my upper back, while underhand seems to hit more mid to lower back.

Some people do stay away from the underhand ones though, because they are afraid of biceps tears.

buster12
04-19-2009, 02:04 PM
I actually feel underhand more in my back, BUT, I'm always cautious about going heavy with underhand...

Wheels
04-19-2009, 02:08 PM
They are both effective in their own way. I feel overhand more in my upper back, while underhand seems to hit more mid to lower back.

Some people do stay away from the underhand ones though, because they are afraid of biceps tears.

Pretty much this

I like to alternate between the grips depending on my goal for the day. I feel OH more in my upper back and UH more in my lats and middle back. They are both key for overall back development, imo.

thepump
04-19-2009, 02:10 PM
Overhand works the best for me and works the best for everyone if lifting heavy to prevent injuries. Dorian Yates comes to mind who popularized the underhand style and had two torn biceps. So if you want to change up and go underhand go light, and that would probably be okay, but if you're planning on going heavy and hard, then I say overhand all the way.

red barraca
04-19-2009, 02:10 PM
over hand for me,but i switch over,under under help build my biceps more

Wheels
04-19-2009, 02:18 PM
Overhand works the best for me and works the best for everyone if lifting heavy to prevent injuries. Dorian Yates comes to mind who popularized the underhand style and had two torn biceps. So if you want to change up and go underhand go light, and that would probably be okay, but if you're planning on going heavy and hard, then I say overhand all the way.

True, I know he tore his left bicep doing bent over UH grip rows. I'm sure a big part of that was the way Yate's trained; which I think is an awesome way to train, but the body has limits and often he didn't heed them. I think UH grip with heavy weights is just fine as long as you're not doing ridiculous intensity all the time and possibly sacrificing form.

almard
04-19-2009, 02:24 PM
overhand grip is just looking for fucking Trouble in the future.....ask Dorian Yates

Big Dave Smith
04-19-2009, 03:36 PM
Underhand grip has more negatives than positives in my opinion. I think the injury risk is too high. Biceps and wrists are stressed too much. I feel like you can also get heavier with the overhand grip. DC trainer here, so I'd rather overhand row an extra 50lbs in strict form and be injury free.

freak
04-19-2009, 03:52 PM
pronated for upper back and supinated for lower-middle back(especially lower trap area)

Formula94
04-19-2009, 05:42 PM
I'm concentrating on lower back for the moment so its UH grip and T-bar rows.

anthony1992
04-19-2009, 07:05 PM
I like an overhand grip better

Yolo
04-20-2009, 08:31 AM
I favour underhand personally. Also, you could try doing EZ bar bent rows every now and then just for a better "feel" if not anything else

Envirolover
04-20-2009, 10:33 AM
I have been doing both but mostly underhand. Have not gained much so I am gonna start doing mostly overhand and see if there is an improvement.

TPT
04-20-2009, 12:13 PM
Which one do you guys find more effective?


this would depend on what you mean by effective.

evilive138
04-21-2009, 09:20 AM
Every few weeks i tend to switch it up. Both i find effective.

MusclesMarinara
04-29-2009, 08:22 PM
i like to switch it up... every other week or so

bigtimektz
04-29-2009, 08:49 PM
I train heavy (relatively speaking) so I always use the overhand grip, to prevent injury.

vboissiere
05-05-2009, 03:47 AM
I'm concentrating on lower back for the moment so its UH grip and T-bar rows.

Heavy rack pulls from about knee height also work this area as well.