The bent-over barbell row is a staple in strength training, but choosing between an overhand (pronated) or underhand (supinated) grip can drastically change your workout results. Both grips target the back, but they shift focus to different muscles, alter movement mechanics, and suit different fitness goals. Let’s break down their key differences, benefits, and how to pick the right one for you.
1. Grip Mechanics & Muscle Activation
Overhand Grip (Palms Down): This neutral, widely used grip aligns your hands slightly wider than shoulder-width. It primarily targets the lats (latissimus dorsi), rhomboids, and trapezius (mid-back). The overhand position also engages the biceps minimally—since your forearms are in a pronated state, the biceps take a backseat, making this grip ideal for isolating back muscles.
Underhand Grip (Palms Up): With hands shoulder-width or narrower and palms facing you, the underhand grip flips the script. It puts more tension on the biceps brachii (thanks to the supinated forearm position, which shortens the biceps) while still working the lats and upper back. This grip also activates the brachialis (a muscle under the biceps) and forearms more intensely, boosting arm size alongside back development.
2. Stability & Joint Comfort
Stability and joint strain vary between grips, especially for those with wrist or shoulder issues:
Overhand Grip: Offers better overall stability because your hands are positioned wider, creating a more balanced base. However, it can place more stress on the wrists (since your palms face down, weight presses into the back of the wrists) and shoulders (if your shoulders round forward during the movement). Wrist wraps or a slight grip adjustment (angling palms slightly inward) can ease this.
Underhand Grip: Reduces wrist strain because your palms face up, keeping the wrists in a more neutral position. It also eases shoulder tension for some people, as the arms hang closer to the body, limiting shoulder protraction. However, the narrower grip may feel less stable for lifters with weak cores or lower backs—engaging your core and keeping your spine straight is crucial here.
3. Strength Potential & Progression
Your grip choice can also affect how much weight you lift:
Overhand Grip: Most lifters can handle slightly more weight with an overhand grip due to its wider, more stable base. It’s a go-to for building raw back strength and is often used in powerlifting or heavy strength cycles.
Underhand Grip: Since the biceps are more involved, your strength here may be limited by your arm strength rather than your back. This makes it great for hypertrophy (muscle growth) but less ideal for max-weight lifts. If your biceps fatigue before your back, you’ll know it’s time to switch to overhand or add bicep-focused accessory work.
How to Choose the Right Grip
Choose Overhand If: Your goal is to isolate and build back strength (lats, rhomboids), you want to lift heavier weights, or you have bicep weaknesses you don’t want to rely on. It’s also a better choice if you’re training for sports that require upper-back power (e.g., rowing, football).
Choose Underhand If: You want to target both your back and biceps for overall upper-body hypertrophy, you have wrist pain with overhand grips, or you’re a beginner looking to build arm strength alongside back stability. It’s also useful for lifters recovering from shoulder injuries.
Final Tip: Mix It Up
For well-rounded development, don’t stick to one grip! Alternating between overhand and underhand sets (e.g., 2 sets overhand, 2 sets underhand) ensures all back and arm muscles are challenged. This variation prevents plateaus and helps you avoid overtraining specific muscles or joints.
Whether you’re chasing strength, size, or comfort, understanding the differences between overhand and underhand bent-over rows will help you tailor your workout to your goals. Focus on proper form first—keep your back flat, hinge at the hips, and pull the bar to your lower chest—and adjust your grip based on what feels most effective for your body.
