Wide grip and elbows to the side or more narrow grip and elbows backwards? I like to switch 'm around.

Like you, it depends on what I'm going for. I also like the narrow grip with elbows back with a suppinated grip a lot. Most recently I've been doing ABBH which features antagonist supersets, so whatever row I do it's the opposite movement of my chest exercise.

Wide grip and elbows to the side or more narrow grip and elbows backwards? I like to switch 'm around.

We end up doing a bunch of sorts. Even changing the angle of your back or how wide your feet gives them different emphasis. Also whether you pull the bar towards your chest or toward your lower abdomen.

hands 4-6" apart with an under hand grip, slight bend in knees with back parallel to floor. do reps slowly and under control. touch waist with bar, hold at top of movement and try to make your shoulder blades touch, of course you can't but it focuses on lat muscles.

hands 4-6" apart with an under hand grip, slight bend in knees with back parallel to floor. do reps slowly and under control. touch waist with bar, hold at top of movement and try to make your shoulder blades touch, of course you can't but it focuses on lat muscles.

Underhand grip !?! I heard to use a mixed grip or overhand but never underhand for bent over row. Why is this a benefit?

The rows I do are known as Pendlay rows. Here (http://tinyurl.com/cmtwr) is a thread from another board with some pictures and a description. Scroll down towards the bottom.


Jason

Underhand grip !?! I heard to use a mixed grip or overhand but never underhand for bent over row. Why is this a benefit?





I do them underhanded because my arms are stronger underhanded. I want my lats to tire out before my arms and that's what happens when I go underhand. I also do them overhand, just for a change, and find my arms give out before my lats do, but I am working on that.

I do them underhanded because my arms are stronger underhanded. I want my lats to tire out before my arms and that's what happens when I go underhand. I also do them overhand, just for a change, and find my arms give out before my lats do, but I am working on that.

I'll try this tomorrow, but I'm having difficulty picturing it. Seems like it'd be too tempting to "curl" the bar rather than pull it? Hmmm...I'll have to just try it i think.

I'll try this tomorrow, but I'm having difficulty picturing it. Seems like it'd be too tempting to "curl" the bar rather than pull it? Hmmm...I'll have to just try it i think.

Re-read my instuctions, pull to waist, close grip, torso parrallel

The rows I do are known as Pendlay rows. Here (http://tinyurl.com/cmtwr) is a thread from another board with some pictures and a description. Scroll down towards the bottom.


Jason


How is he clearing his knees? Looks like they are over the bar ala deads.

Well, as for me, I've always done them overhanded, was taught that way. I'm going to train my back tomorrow, I'll give the underhanded grip a try, curious to see how it works out.

I prefer BB rows with an underhand grip much like what rtestes described. I also do my chins with a reverse or hammer grip. Much better lat builder.However I also do BB rows with an overhand grip, pulling from the floor. I go heavier on these and schedule them first in my back routine. Underhand BB rows usually come near the end of my back workout since by this time the biceps are warmed up, creating less potential for a bicep tear since the bi's are now in their strongest mechanical pulling position.

But aren't barbell rows meant to train the back in the first place? I thought yes. So when using an upperhand grip, the bicep can't do a lot of work because the hands are pronated hence most of the pulling will be done by the backmuscles. An underhand grip seems to also focus on the bicep.

Seems like a good reason to me to go upperhanded. :confused:

But aren't barbell rows meant to train the back in the first place? I thought yes. So when using an upperhand grip, the bicep can't do a lot of work because the hands are pronated hence most of the pulling will be done by the backmuscles. An underhand grip seems to also focus on the bicep.

Seems like a good reason to me to go upperhanded. :confused:
Wrong. The bicep is a synergist and a dynamic stabilizers in this exercise, they will tire before the lats do. If you are using heavy weights needed to build lats, you want the weaker arms in their strongest position.

Do what you want to do. We only offer suggestions based on our studies and experience.

The amount your back is involved depends on your form. If you're pulling with your back, you'll train it. If you're pulling with your biceps, you'll train them. Your hands/arms should be no more than hooks in a back exercise.

No matter which grip you use, your biceps are used in completing the movement. Like rtestes said, in an overhand grip, your biceps are in a weaker position than in an underhand grip. If your biceps fail before your lats fail, your lats don't get worked completely, so it's advantageous to use an underhand grip (where your biceps are stronger) on most back exercises.

Of course, you can use whatever grip you want, based on your personal preference. But, if you feel your biceps are a limiting factor then you may see better back development by switching to an underhand grip.

Just got back from the gym about 15 minutes ago. Tried the rows with an underhand grip and I have to say that I did feel a much better contraction in my lats in that position. Also, the heavy weight made it next to impossible to involve the biceps more than they should be so that definatley isn't a problem. Thanks for the advice all. Small changes can sure make a big difference.