Underhand vs Overhand Rows: Which is Better?
Underhand vs overhand rows: what are the differences between them? Which is more effective for muscle growth?
Both underhand and overhand rows target the lats, traps, rhomboids, erector spinae, and biceps. Underhand rows target the lower lats near the center of the back as well as the biceps more directly than overhand rows. Overhand rows target the upper lats, traps, and rhomboids more directly. Both are effective, but you need to be careful when performing underhand rows because of the increased strain on the biceps.
Before comparing underhand vs overhand rows, watch this short video from Mind Pump TV about how to properly perform each type of row:
Underhand vs Overhand Rows: Muscles Worked
We know the bent over barbell row is one of the best rowing exercises for back muscle growth.
One 2018 study, sponsored by ACE Fitness, compared eight of the most common back-building exercises (including overhand rows) and measured the muscle activation throughout several back muscles using electromyography (EMG).
Although the bent-over row was not superior in every measurement, it consistently activated high amounts of musculature in comparison to the other exercises.
And this led one of the researchers on the study, Dr. Porcari, to conclude:
“…if a person had to choose one exercise, the bent-over row would be the best option, as it activated three of the five back muscles to the greatest degree and was the second best exercise for the other two muscles.”
Dr. Porcari
So, we know the bent over row is a fantastic muscle-building exercise. But, how is the underhand vs overhand row different in terms of muscles worked?
Both the underhand and overhand row target the following muscles:
- Latissimus dorsi (lats)
- Trapezius (traps)
- Rhomboids
- Erector spinae
- Posterior deltoids
- Biceps
- Forearms
However, the emphasis is different between the two exercises.
Overhand rows tend to target the traps, rhomboids, erector spinae, and the outer portion of the lats more. Underhand rows tend to target the biceps and inner (lower) portion of the lats more.
Because of this difference, it makes sense to incorporate both rows into your training regimen so you can maximally target all muscle groups. But keep in mind every exercise effects everyone differently because we all have slightly different biomechanics.
So experiment for yourself and find out what works for you.
Which Grip is Best for Bent Over Rows?
The primary reason you ought to be performing bent over rows is to increase back development and thickness. Therefore, it follows that whichever row targets more back musculature is better.
There are two factors we need to consider before answering which grip is better.
Why Underhand Rows Place Too Much Emphasis on the Biceps
First, using an underhand grip for rows is going to involve the biceps a lot more than an overhand grip. Any time you use an underhand grip for a pulling movement, it naturally brings the elbows in tighter to the body, which means there will be more elbow flexion.
And elbow flexion = biceps involvement.
Because most people have a hard time targeting their lats with overhand rows anyways (for more on this and how to fix it, read this article here), increasing the level of biceps involvement could be a problem.
And this is because people are going to default to choosing the path of least resistance. In this case, that means muscling up the weight with your biceps.
Not good for our goal of increasing back development!
Why Underhand Rows Can Lead to Biceps Injury
The second factor to consider is the increased strain on the biceps with the underhand row. Most people will be able to lift more with the underhand row vs overhand row. Just like most people can do more chin-ups (underhand) vs pull-ups (overhand).
That is a lot of stress being placed on your biceps, especially if you don’t have a strong enough mind-muscle connection with your back.
The famous case which illustrates this is 6x Mr. Olympia winner and bodybuilding legend Dorian Yates:
Dorian was known for having some of the best back development of all time. And he attributed a lot of it to doing Yates Rows, which are an underhand barbell row, but standing more straight up as opposed to bent over.
Well, Dorian ended up tearing his biceps and it severely affected his physique (although he still won several Mr. Olympia titles, controversially).
This case just illustrates the point that underhand rows can place too much stress on the biceps.
Is the Underhand Row Necessary?
Strictly speaking, no. Overhand rows should be able to get the job done.
And, with the underhand row, the increased involvement of the biceps can lead to relying on them too heavily and possibly injuring them. Because of that, I recommend sticking with an overhand grip most of the time.
Still, incorporating underhand rows here and there (with lighter weight) is a good idea to round out your overall back development.
Three Reasons to Include Underhand Rows in Your Routine
There are several reasons you might want to implement an underhand row in your routine:
- You have a strong mind-muscle connection with your back muscles
- You want to add thickness to the lower portion of the lats
- Your biceps are underdeveloped
For the last point about underdeveloped biceps, I definitely advise doing curls to build your biceps. Curls allow you to focus exclusively on building your biceps, so they will ultimately be more effective. But, if you’re already doing curls and your biceps are underdeveloped, it can’t hurt to throw in underhand rows from time to time.
And the one caveat I would add is to stick to lighter weights, so as to not place too much strain on your biceps.
Bonus: Underhand Pendlay Row
What is a Pendlay row? And how is it different from a normal bent over row?
With Pendlay rows, the bar is hitting a dead stop by being placed on the ground at the bottom of the movement. You start the exercise with the bar on the ground and then row (while keeping an even more strict bent over position than with the traditional bent over row).
It’s similar to a deadlift in that the repetition begins and ends with the weight on the ground.
Pendlays give more explosive power to your row, but decrease the time under tension (TUT) for your muscles, since there is a slight break in between each repetition. So, they are probably better for strength and slightly worse for hypertrophy (muscle growth).
Watch fitness influencer Jeff Nippard explain how to properly perform a Pendlay row:
The same qualifications I had with the underhand vs overhand row for traditional bent over rows also apply to the Pendlay row.
Namely, it will increase stress on the biceps which could cause problems for some lifters.
Personally, I love the Pendlay row because it allows me to be more strict. Barbell rows are notorious for being an exercise people don’t perform correctly. But, Pendlay rows are designed to make the bent over row as strict as possible.
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