When it comes to building a strong, defined back, the bent-over barbell row is a staple exercise. But one key decision can change how it targets your muscles: choosing between an overhand (pronated) grip and an underhand (supinated) grip. Let’s break down the differences to help you pick the right one for your goals.
Muscle Activation Variations
The grip direction significantly shifts which muscles take the lead. With an overhand grip (palms facing away from you), the focus falls more on the latissimus dorsi (lats) and the rhomboids. This grip emphasizes the "width" of your back, stretching the lats as you lower the bar and contracting them powerfully when pulling upward. It also engages the trapezius muscles to a moderate degree, aiding in stabilizing the upper back.
In contrast, an underhand grip (palms facing toward you) shifts emphasis to the biceps brachii and the lower lats. The supinated position allows the biceps to contribute more to the pulling motion, making this variation feel "easier" for some lifters—though it’s important to note that this doesn’t mean it’s less effective. It also targets the teres major, a muscle that sits under the lats, helping to build thickness in the mid-back.
Biomechanical Differences
Grip choice also affects your posture and range of motion. An overhand grip naturally encourages a slightly wider hand placement (usually shoulder-width or slightly wider), which promotes a longer stretch in the lats during the eccentric (lowering) phase. This wider stance can feel more stable for lifters with shoulder mobility issues, as it reduces strain on the shoulder joints.
Underhand grips often use a narrower hand placement (closer than shoulder-width) to accommodate the supinated position. This narrower grip shortens the distance the bar travels, which can allow for a more controlled contraction in the lower lats and biceps. However, it may place slightly more stress on the wrists, so lifters with wrist discomfort should approach this grip with caution.
Practical Applications for Your Routine
If your goal is to build a broader, more "V-shaped" back, prioritize overhand grip rows. They’re ideal for targeting the lats in a way that enhances width, making them a go-to for bodybuilders and aesthetic-focused lifters.
For those looking to boost bicep strength alongside back development, underhand rows are a smart choice. They’re also useful for lifters recovering from shoulder injuries, as the narrower grip can reduce shoulder strain—just be sure to lighten the weight to maintain proper form.
Final Tip: Don’t limit yourself to one grip! Incorporating both variations into your routine ensures balanced development, hitting all areas of the back and arms for a well-rounded physique. Whether you’re a beginner or a seasoned lifter, adjusting your grip is a simple way to keep your back workouts effective and engaging.
