Underhand vs Overhand Row for Back Thickness

The Grip Choice That Defines Your Back's Thickness

When debating the underhand vs overhand row for back thickness, the overhand grip is the clear winner, targeting the mid-back muscles responsible for density up to 70% more effectively than an underhand grip. You've likely been rowing for months, maybe even years, but your back still looks wide and flat from the side. You see people in the gym with backs that look like a mountain range, and you're stuck wondering what you're missing. The answer isn't lifting heavier or doing more sets-it's choosing the right tool for the job. For pure, dense thickness, the overhand (pronated) grip is your primary tool. It forces your elbows to flare out, which drives scapular retraction-the act of pinching your shoulder blades together. This movement directly targets the rhomboids and mid-trapezoids, the exact muscles that build that 3D look. The underhand (supinated) grip, by contrast, keeps your elbows tucked in, which primarily engages the lats and biceps. This is fantastic for building width (your V-taper), but it does very little for thickness. Stop thinking of it as one being 'better' and start thinking of them as different tools: overhand for thickness, underhand for width.

The Hidden Anatomy: Why Your Grip Changes Everything

Your frustration is valid. You're doing a 'back' exercise, so why isn't your whole back growing? The secret is in the anatomy and the path of your elbows. Your grip dictates your elbow path, and your elbow path dictates which muscles do the work. The number one mistake lifters make is using the wrong grip for their goal or, worse, using the right grip with the wrong form. An overhand row with tucked elbows is just a lat exercise. An underhand row trying to hit the mid-back is just a bicep curl with bad leverage. Here's the simple biomechanics. Overhand (Pronated) Grip: When you grip the bar overhand and slightly wider than your shoulders, your elbows naturally want to travel up and away from your body at about a 45 to 60-degree angle. This path is the most efficient way to pull your shoulder blades together, directly hitting the rhomboids and mid-traps. Think of trying to pinch a pencil between your shoulder blades at the top of every rep. That's thickness. Underhand (Supinated) Grip: This grip forces your elbows to stay pinned to your sides. As you pull, your elbows travel straight back, not out. This path keeps maximum tension on the latissimus dorsi (your lats) and heavily involves the biceps. It's an incredible movement for building those 'wings' that make you look wide from the front and back, but it almost completely bypasses the muscles that create density in the middle of your back. This is why you feel a massive bicep pump with underhand rows-your biceps are a major secondary mover, and for many people, they give out before the lats do.

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The 8-Week Protocol That Adds Real Density

Knowing the difference is one thing; applying it is another. A thick back isn't built by accident. It's built with intentional programming that prioritizes the right movements with the right form. Forget just 'doing rows' and follow this protocol for the next 8 weeks. This isn't about lifting cartoonishly heavy weights; it's about perfect execution and progressive overload on the movements that matter for your goal.

Step 1: Prioritize the Overhand Barbell Row

This is now your primary back-building movement. It comes first in your workout when you are fresh and can lift with maximal intent and load.

• Execution: Use a grip about 1-2 inches wider than your shoulders. Hinge at your hips until your torso is at a 45-degree angle to the floor, keeping your back perfectly straight. Pull the bar towards your lower sternum or upper abdomen. The key is to think 'drive elbows up and back,' not 'pull with hands.'
• Programming: Perform 3 heavy sets of 6-10 reps. The weight should be challenging enough that the last two reps are a grind, but your form never breaks. For an average 180-pound man, a good starting point is 135-185 pounds. For a 150-pound woman, this might be 65-95 pounds. Rest 90-120 seconds between sets.

Step 2: Strategically Add the Underhand Row

We are not abandoning the underhand row; we are just putting it in its proper place. It's a fantastic accessory movement for lat width and bicep development. Place it *after* your primary overhand row work.

• Execution: Use a shoulder-width grip. Keep your elbows tucked tightly to your sides throughout the entire movement. Pull the bar towards your belly button. You will feel this much lower in your back and lats.
• Programming: Perform 3 sets of 8-12 reps. The weight will be about 10-15% less than your overhand row because your biceps are a significant limiting factor here. Focus on a full stretch at the bottom and a hard squeeze at the top. Rest 60-75 seconds between sets.

Step 3: Introduce a Neutral Grip Row

This is your secret weapon for total back development. A neutral grip (palms facing each other), typically done with dumbbells or a cable machine attachment, offers a powerful combination of benefits. It allows for a heavy load like a barbell row but with a more natural elbow path that hits both the lats and the mid-back muscles effectively.

• Execution: Using two dumbbells, hinge at the hips with a flat back. Let the dumbbells hang with your palms facing each other. Row them up, driving your elbows towards the ceiling. You can get a deeper stretch and a stronger peak contraction than with a barbell.
• Programming: Perform 3 sets of 10-15 reps as your third rowing exercise. This is less about pure strength and more about metabolic stress and muscular damage. Focus on feeling every inch of the movement.

Your Back in 60 Days: A Realistic Timeline

Progress isn't linear, and building a thick back takes patience. You've been training one way for a long time, and switching your focus requires a physical and neurological adjustment. Here is what you should honestly expect over the next two months if you stick to the protocol.

• Week 1-2: The Adjustment Period. This will feel wrong. To master the overhand row form, you will likely need to decrease the weight by 20-25% from what you used to lift with sloppy form. Your ego might take a hit, but your back will thank you. You'll feel soreness in new places, deep between your shoulder blades. This is the sign it's working.
• Month 1 (Weeks 3-4): The Connection. The movement will start to feel natural. The mind-muscle connection to your rhomboids and mid-traps will be stronger. You'll be able to increase the weight back to your old numbers, but now you're moving it with the right muscles. You won't see dramatic visual changes in the mirror yet, but your back will feel more powerful and stable during other lifts like squats and deadlifts.
• Month 2 (Weeks 5-8): The Visible Change. This is where the payoff begins. When you look in the mirror or take a photo, you'll start to see more 'topography' in the middle of your back. It will no longer look like a flat plane. Shirts will feel tighter across your upper back. You should be consistently adding 5 pounds to your overhand row every week or two. This is the momentum that builds a truly impressive back.

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Frequently Asked Questions

Grip Width for Overhand Rows

A grip 1-2 inches wider than your shoulders is ideal for back thickness. This position allows your elbows to flare out naturally, which is required to engage the rhomboids and mid-traps. A grip that is too narrow forces your elbows to stay tucked, turning the exercise into a lat-focused movement.

Using Dumbbells vs. Barbells for Rows

Dumbbells allow for a greater range of motion and a more natural wrist position, which can lead to a better peak contraction. Barbells allow for a heavier absolute load, which is a primary driver of strength and size. A complete program uses both: barbells for heavy strength work and dumbbells for hypertrophy and refinement.

The Role of a 'Pause' in Rows

Pausing for 1-2 seconds at the top of each rep is a powerful technique. It completely removes momentum and forces the target muscles to do 100% of the work. This is one of the fastest ways to build a stronger mind-muscle connection and stimulate new growth, especially in the hard-to-feel mid-back.

How Often to Train Back for Thickness

For optimal growth, training your back twice per week is highly effective. Dedicate one day to 'thickness,' starting with heavy overhand rows. Dedicate the second day to 'width,' starting with pull-ups or heavy lat pulldowns. This ensures both aspects of your back get the focus they need to grow.

Correcting a Dominant Bicep Takeover

If your biceps burn out before your back, you are 'pulling with your hands.' Switch to a thumbless grip (placing your thumb over the bar with your fingers) and think of your hands as simple hooks. Initiate the movement by driving your elbows up and back. Lower the weight by 20-30% until you can feel it exclusively in your back.