Barbell Row Grip Overhand vs Underhand

Overhand vs. Underhand: The 2-Second Answer That Changes Your Back Day

When deciding on your barbell row grip overhand vs underhand, the choice is simple: use an overhand grip to build a thick, dense upper back and an underhand grip to build wider lats. The reason your back isn't growing is likely because you're using the wrong grip for your goal, or worse, you're using a grip that turns the exercise into a sloppy bicep curl. If you've ever finished a set of rows and felt it more in your arms than your back, this is for you. The frustration is real. You put in the work, you lift heavy, but the mirror shows no change. The problem isn't your effort; it's your elbow path, and your grip dictates that path entirely.

Here’s the breakdown:

• Overhand (Pronated) Grip: This grip forces your elbows to flare out and away from your body. This movement pattern emphasizes scapular retraction-the act of pinching your shoulder blades together. This directly targets the muscles of your upper and mid-back: the rhomboids, teres major, rear deltoids, and the middle and lower trapezius. This is your go-to grip for building that dense, powerful-looking back thickness.
• Underhand (Supinated) Grip: This grip keeps your elbows tucked in close to your sides. This movement pattern emphasizes shoulder extension-the act of driving your elbows backward. This path puts your latissimus dorsi (lats) in the most powerful position to move the weight. This is the grip you use to build that V-taper and increase back width. The trade-off is significant bicep involvement, which is where most people go wrong.

Stop thinking one grip is “better.” They are different tools for different jobs. Using only one is like trying to build a house with only a hammer. You need the whole toolbox.

The Biomechanics Secret: Why Your Elbow Path Dictates Everything

You believe lifting heavier weight is the key to a bigger back. But what if the way you're holding the bar is making you 30% weaker where it counts? The secret to the barbell row isn't about your hands; it's about your elbows. Your grip is just the instruction manual that tells your elbows where to go, and their path determines which muscles do the work.

Think of it like this: your back muscles don't connect to your hands. They connect to your upper arm and shoulder girdle. Your hands are just hooks. The goal is to use those hooks to create the most effective lever for your back.

The Overhand Grip Flaw: Most people use an overhand grip but keep their elbows tucked in, trying to pull the bar to their stomach. This creates a weak, compromised movement. Your elbows want to flare out, but you're fighting them. The result is a short range of motion where neither your upper back nor your lats get fully engaged. You're stuck in no-man's-land, lifting 185 pounds but only getting the benefit of 135.

The Underhand Grip Flaw: This is even more common. You use an underhand grip to target your lats, but you initiate the pull by curling the weight with your biceps. Your back becomes a secondary mover. You might row 225 pounds, but your lats are only doing 100 pounds of the work while your biceps and momentum do the rest. This is why your arms are sore and your lats never grow. It's an ego lift that builds nothing but bad habits and risks a bicep tendon tear.

The fix is to understand and commit to the correct elbow path for each grip. For an overhand row, consciously drive your elbows out and up. For an underhand row, consciously drive your elbows straight back, keeping them glued to your sides. This simple mental shift is the difference between spinning your wheels and building a new back.

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Your New 8-Week Barbell Row Protocol

Generic advice like "do both" is useless. You need a plan. This 8-week protocol forces you to master the correct form and apply it with a specific goal in mind. Forget what you were lifting before; your new starting point is based on perfect form, not ego.

Step 1: Define Your Primary Goal (Thickness or Width)

You can't chase two rabbits at once. For the next 8 weeks, pick one primary goal. This will determine which grip gets 80% of your focus.

• Goal: Thickness. You want that dense, rugged look in the middle of your back. You want to look powerful from the side. Your primary movement will be the Overhand Barbell Row. You'll aim for higher reps (8-12) to maximize time under tension and the mind-muscle connection.
• Goal: Width. You want the classic V-taper. You want your lats to pop from the front. Your primary movement will be the Underhand Barbell Row. You can go heavier here, working in the 6-10 rep range to drive progressive overload.

Step 2: Implement the 80/20 Training Split

Your training week should reflect your goal. Here’s how to structure it on a typical Upper/Lower or PPL (Push, Pull, Legs) split.

• If Your Goal is THICKNESS:
• Pull Day 1 (Strength Focus): Overhand Barbell Row - 4 sets of 8-10 reps. This is your main event. Focus on a powerful contraction and a controlled 2-second negative.
• Pull Day 2 (Hypertrophy Focus): Underhand Barbell Row - 3 sets of 10-12 reps. Use 20-30% less weight than your overhand row. This is an accessory movement to ensure your lats don't get neglected.
• If Your Goal is WIDTH:
• Pull Day 1 (Strength Focus): Underhand Barbell Row - 4 sets of 6-8 reps. This is your main heavy compound. Focus on driving your elbows back and pulling the bar to your navel.
• Pull Day 2 (Hypertrophy Focus): Overhand Barbell Row - 3 sets of 10-12 reps. Use a lighter weight and focus entirely on squeezing your shoulder blades together at the top.

Step 3: Master the Form (Not the Weight)

This is where you earn your results. Drop the weight by 30% from what you used to lift. If you rowed 185 lbs with sloppy form, start with 135 lbs and do it perfectly.

• The Perfect Overhand Row:

1. Grip the bar slightly wider than your shoulders.
2. Hinge at your hips until your torso is nearly parallel to the floor. Keep your back flat.
3. Pull the bar towards your lower chest/upper abdomen. Your elbows should flare out to about a 45-60 degree angle from your body.
4. At the top, squeeze your shoulder blades together as if you're trying to hold a pencil between them. Hold for 1 second.
5. Lower the bar under control. Don't just drop it.

• The Perfect Underhand Row (Yates Row Style):

1. Grip the bar at shoulder-width.
2. Hinge at your hips, but maintain a more upright torso, around 45 degrees. This protects your lower back and better isolates the lats.
3. Pull the bar towards your belly button. Your elbows must stay tucked into your sides.
4. Think about pulling with your elbows, not your hands. Your hands are just hooks.
5. Squeeze your lats hard at the top and lower with control.

Week 1 Will Feel Wrong. That's The Point.

When you start this protocol, your brain will fight you. Using 30% less weight will feel like a massive step backward. Your ego will scream at you to load more plates on the bar. This is the most critical period. If you give in, you'll go right back to your old, ineffective habits. You have to trust the process.

• Week 1-2: The Humbling. You will feel weak. The weight will feel awkward. You will be sore in muscles you didn't know you had. This is a giant flashing sign that you are finally hitting the right muscles. A man who used to row 225 lbs might struggle with 155 lbs with perfect form. This is not failure; it is the foundation of real progress.
• Month 1 (Day 1-30): The Connection. By the end of the first month, the movements will feel natural. You'll have a powerful mind-muscle connection. When you do an overhand row, you will feel your rhomboids and traps burn. When you do an underhand row, you will feel your lats engage from the bottom of the pull to the top. Your working weight will be steadily climbing back up, but this time, it's your back doing the work, not your arms and momentum.
• Month 2-3 (Day 31-90): The Visible Change. This is when you see the payoff. Your back will look noticeably different in the mirror. Depending on your goal, it will be thicker and denser, or wider with a more pronounced V-taper. Your strength on the *correct* lift will have surpassed your old personal record. You'll be rowing the same 225 lbs as before, but now it's building your back instead of just your ego.

You read this far. You're serious.

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Frequently Asked Questions

Proper Grip Width for Each Row

For an overhand grip, place your hands about thumb-length outside your shoulders. This allows your elbows to flare naturally. For an underhand grip, place your hands directly in line with your shoulders. Going wider or narrower can put unnecessary strain on your wrists and elbows.

Using Lifting Straps for Rows

Use lifting straps strategically, not as a crutch. If your back can handle 10 reps but your grip gives out at 6, use straps for your last one or two sets to finish the job. Do not use them for every set, as this will prevent your grip strength from improving.

The Role of a Mixed Grip

A mixed grip (one hand over, one hand under) is a tool for deadlifts to prevent the bar from rolling. It should not be used for barbell rows. It creates a muscular imbalance, rotates the torso, and increases the risk of a bicep tear on the underhand side.

Alternating Grips Within a Workout

Yes, you can and should. Always perform your primary, heavier rowing movement first when you are fresh. For example, if your goal is thickness, start with 4 heavy sets of overhand rows. Afterwards, you can add 3 lighter sets of underhand rows or lat pulldowns as an accessory.

Safety and Bicep Tear Risk

The underhand grip places the bicep tendon in a more vulnerable position. The risk of a tear increases dramatically with poor form, especially yanking the weight off the floor or using excessive momentum. Always use a controlled, smooth pull and never sacrifice form for more weight.