Is it Better to Use an Overhand or Underhand Grip on a Barbell Row?
When performing a barbell row, choosing the right grip can significantly impact muscle recruitment and movement mechanics. Here's a comprehensive analysis of the overhand vs. underhand grip:
Overhand Grip:
- Primarily targets the upper back muscles (trapezius, rhomboids, rear deltoids)
- Promotes a neutral wrist position, reducing strain
- Allows for heavier weightlifting but may limit range of motion
- Suitable for building width and thickness in the upper back
Underhand Grip:
- Emphasizes the biceps and forearms
- Can reduce stress on the wrists
- Provides a wider grip, allowing for more range of motion
- Useful for developing grip strength and bicep mass
Which Grip to Choose:
The optimal grip depends on individual goals and strengths.
- Upper Back Development: Overhand grip
- Bicep and Forearm Development: Underhand grip
- Beginner Lifters: Overhand grip for safety and stability
- Experienced Lifters: Experiment with both grips to determine preference
- Wrist Health: Underhand grip may be better for those with wrist issues
Related Questions:
- What is the primary muscle group targeted by an overhand barbell row? (Upper back)
- Which grip is better for wrist health? (Underhand)
- What is the main advantage of using an underhand grip? (Bicep and forearm development)
- Why might a beginner lifter prefer an overhand grip? (Safety and stability)
- What is a disadvantage of using an overhand grip? (Limited range of motion)
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