This is not exactly “simple” but today we’re going to talk about overhand or underhand barbell rows and which is better. Why are we getting into something so specific and detailed as this? Well, because this was a question I had and instead of just getting to my rows I spent WAY too much time “researching”. So to keep you from losing precious workout time, here’s what I learned.
First off, let’s define what we mean by overhand and underhand grip. An overhand grip is when your palms are facing down towards the ground as you grip the barbell. An underhand grip is when your palms are facing up towards the ceiling as you grip the barbell.
So, overhand or underhand barbell rows – which is better? Well, it really depends on your goals and individual preferences.
If your goal is to build muscle in your upper back and biceps, the overhand grip is generally the way to go. This grip allows you to engage your lats and upper back muscles more effectively, as well as your biceps.
On the other hand, if your goal is to focus more on your lower back and rear deltoids, the underhand grip may be a better option. This grip places more emphasis on these muscle groups and allows you to target them more effectively.
It’s important to note that both grips are effective and can be incorporated into your workout routine. I recommend experimenting with both and seeing which one works best for you.
Remember to always keep good form when performing barbell rows, regardless of which grip you use. Keep your back straight and avoid rounding your shoulders. Make sure to squeeze your shoulder blades together at the top of the movement and control the barbell on the way down.
If you made it here and are interested in getting started in your fitness journey but don’t yet have a bunch of equipment check out our post on a 20 minute no equipment workout plan!
As always, it’s important to listen to your body and adjust your grip and form accordingly. Simply happy lifting!
