Bent Over Rows

[BEAST]

Hello, I had a couple questions about this movement and the proper way to execute it. Should I be using overhand or underhand on the straight bar with this exercise? Is one technique better than the other for targeting the upper back muscles?

[WetWorks]

I prefer overhand, so I don't exhaust my Bi's before my back muscles. you can do it both ways tho.

[BEAST]

Hey thanks for your input on this matter. I will mix it up and rotate each technique on a weekly basis, mainly focusing on the squeeze of the positive and the concentration of the negative. Thank you again.

[breal2]

Underhand will target lats while overhand targets more of the lower traps and rear delts

[shotgun]

Both way's are benificial l alternate every 5-6 weeks Dorian Yates swears by the under hand meathod and who's gonna argue back with him

[BEAST]

Thank you for the extra details guys. I will make detailed notes in my log.

[powerman]

I use all three grips, over , under and a deadlift grip every time, fuck Dorian Yates....lol

[celticthug]

i like over hand.under= too much bi.course if u watch dorian(im a big fan) his under hand rows look like a cross between a row an a shrug.the over is good overall mass builder.if i wanna get to the lat alittle more i go dum rows an that would put ur hand in a neutral position.

[WetWorks]

Originally Posted by powerman

I use all three grips, over , under and a deadlift grip every time, fuck Dorian Yates....lol

[badstone]

I like dumbbell rows better. Im up 170lbs for 8 reps now. I can really see a difference. I still do bar bell some times but not often.

[celticthug]

Originally Posted by badstone

I like dumbbell rows better. Im up 170lbs for 8 reps now. I can really see a difference. I still do bar bell some times but not often.

holy fuck bad!!!!

[Muscledogma]

Originally Posted by badstone

I like dumbbell rows better. Im up 170lbs for 8 reps now. I can really see a difference. I still do bar bell some times but not often.

I'm with badstone on this one. The dumbbells allow for greater range of motion and keep the weight close to the body. Less lower back problems. IMO

[WetWorks]

I prefer dumbells too.

[_aNiMaL_]

First and foremost, the proper way to execute an exercise is what best works for you as well as what will not cause injury to your body...Meaning theres no true answer on wether dumbbell or barbell will best accompany your genetics but still make sure whichever you do utilize is done correctly. What you have to look at is the science behind the techniques. Dumbbells as already stated provide a deeper range of motion and for me dont actually require as much core stability as does a barbell. As for the barbell, I personally feel more overall muscle recruitment in the back due to it changing from from an isometric movement to a compound movement. Also the barbell requires much, much more stability of my lower back and core overall to perform a proper bent row, especially when done with heavier sets. As for the overhand or underhand grip, Ill leave it very simple for you. When you perform a chin-up and than pull-up, is the stress applied exactly the same way from one to the other? If so, maybe your an exception to the rule, but in my case the difference is clearly obvious. Besides, dont allow your body to adjust to any one form of an exercise. Be creative and allow it to grow using multiple means necessary.


_aNiMaL_