Barbell Rows: Overhand, Underhand, Mixed Grips, and Width Explained

What grip is best for barbell rows?

The "best" grip for barbell rows is highly individualized, primarily depending on your specific training goals, anatomical comfort, and the muscles you wish to emphasize. While the overhand (pronated) grip is often considered the standard for general back development, the underhand (supinated) grip can offer distinct advantages for biceps and lower lat engagement.

Understanding the Barbell Row

The barbell row is a foundational compound exercise renowned for developing a thick, strong back. It primarily targets the latissimus dorsi, rhomboids, trapezius (mid and lower), posterior deltoids, and erector spinae, with significant contributions from the biceps and forearms. The grip you choose directly influences the biomechanics of the lift, altering muscle activation patterns and joint stress.

The Primary Grip Options

When performing barbell rows, three main grip types are typically considered:

1. Overhand (Pronated) Grip: Palms facing your body (knuckles up).
2. Underhand (Supinated) Grip: Palms facing away from your body (knuckles down).
3. Mixed Grip: One hand overhand, one hand underhand.

Overhand (Pronated) Grip: The Standard

The overhand grip is the most common and often recommended grip for barbell rows, promoting a balanced development of the back musculature.

• Muscle Activation:
  • Lats (Latissimus Dorsi): Engaged throughout the movement, particularly the upper and outer portions.
  • Rhomboids and Middle Trapezius: Strongly activated, contributing to scapular retraction and upper back thickness.
  • Posterior Deltoids: Significant involvement in pulling the elbows back.
  • Biceps: Act as synergists but are less dominant than with an underhand grip, allowing for greater focus on the back.
• Pros:
  • Balanced Back Development: Promotes comprehensive engagement of the upper and mid-back muscles.
  • Reduced Biceps Involvement: Allows the back to be the primary mover, preventing biceps fatigue from limiting your back workout.
  • Natural Scapular Retraction: Facilitates a more natural and effective squeeze of the shoulder blades.
  • Better for Heavier Loads: Generally feels more stable for maximal lifts without excessive biceps strain.
• Cons:
  • Forearm and Grip Strength Challenge: Can be limited by grip strength before the back muscles are fully fatigued.
  • Potential Wrist Discomfort: Some individuals may experience wrist strain, especially with a very narrow grip or if wrist mobility is limited.

Underhand (Supinated) Grip: An Alternative Approach

The underhand grip alters the mechanics, bringing the biceps into a more dominant role and shifting some emphasis within the back.

• Muscle Activation:
  • Lats (Latissimus Dorsi): Can lead to a stronger contraction, particularly in the lower lats due to the elbow's path staying closer to the body, allowing for greater adduction.
  • Biceps Brachii: Significantly more active, making it feel more like a compound biceps exercise.
  • Rhomboids and Trapezius: Still engaged, but the altered arm path can slightly reduce their peak contraction compared to the overhand grip for some.
• Pros:
  • Increased Biceps Engagement: Excellent for individuals looking to simultaneously work their back and biceps with a heavy compound movement.
  • Stronger Lat Contraction: Many find they can achieve a deeper squeeze in the lats, especially the lower lats, due to the more favorable line of pull.
  • Potentially Less Wrist Strain: The supinated position can feel more comfortable for some individuals' wrists.
  • Easier to Maintain a Tight Elbow Tuck: Can help reinforce proper form by keeping the elbows close to the body.
• Cons:
  • Biceps Fatigue Limitation: Biceps can fatigue before the back muscles are fully stimulated, limiting the load you can use for back development.
  • Increased Biceps Injury Risk: Higher stress on the biceps tendon, especially with heavy loads or explosive movements, increasing the risk of strains or tears.
  • Less Upper Back Emphasis: While still working, the focus shifts slightly away from the upper rhomboids and mid-traps compared to the overhand grip.

Mixed Grip: When and Why?

A mixed grip involves one hand with an overhand (pronated) grip and the other with an underhand (supinated) grip.

• Primary Use: The mixed grip is predominantly used for deadlifts to prevent the bar from rolling out of the hands when lifting maximal loads, as it significantly enhances grip stability.
• For Barbell Rows: A mixed grip is generally not recommended for barbell rows.
  • Uneven Loading: It creates uneven torque on the spine and shoulders, potentially leading to muscular imbalances, rotational stress, and increased injury risk over time.
  • Compromised Form: It can make it harder to maintain a symmetrical and stable torso position, which is crucial for effective and safe barbell rowing.
• Conclusion for Rows: Avoid using a mixed grip for barbell rows. If grip strength is a limiting factor, consider using lifting straps with an overhand grip instead.

Grip Width Considerations

Beyond the grip type, the width of your grip also significantly impacts muscle activation:

• Narrow Grip:
  • Emphasis: Tends to place more emphasis on the lower lats and provides a greater stretch.
  • Biceps: Increases biceps involvement, especially with an underhand grip.
  • Range of Motion: Allows for a greater range of motion at the shoulder joint.
• Wide Grip:
  • Emphasis: Targets the upper lats, rhomboids, and rear deltoids more effectively.
  • Scapular Retraction: Encourages a strong squeeze of the shoulder blades.
  • Range of Motion: Can slightly limit the range of motion for some individuals.

Experimenting with different widths (shoulder-width to slightly wider than shoulder-width) within your chosen grip type is beneficial to find what feels most effective and comfortable for your body.

Factors Influencing Your Choice

The "best" grip is a personal decision based on several factors:

• Targeted Muscle Groups: Are you prioritizing overall back thickness, lower lats, or biceps development?
• Joint Comfort and Health: Listen to your body. If a certain grip causes wrist, elbow, or shoulder discomfort, switch to an alternative or modify your technique.
• Grip Strength Limitations: If your grip gives out before your back, consider using lifting straps with an overhand grip, or incorporate specific grip training.
• Training Goals: For pure strength, the overhand grip is often preferred. For hypertrophy with a biceps focus, underhand might be beneficial.

Recommendations and Best Practices

• For General Back Development: Start with an overhand grip slightly wider than shoulder-width. This provides the most balanced stimulation for the entire back musculature.
• For Biceps Emphasis or Lower Lat Focus: Incorporate the underhand grip. Be mindful of biceps fatigue and tendon stress, especially with heavy loads.
• For Grip Strength Challenge: Stick with the overhand grip without straps to build forearm and grip strength alongside your back.
• Prioritizing Safety: Always maintain a neutral spine, control the weight through the full range of motion, and avoid jerking. If any grip causes pain, discontinue and assess your form or try a different grip.

Conclusion

There isn't a single "best" grip for barbell rows, but rather optimal choices based on individual goals and biomechanics. The overhand (pronated) grip is the gold standard for comprehensive back development, while the underhand (supinated) grip offers advantages for biceps and lower lat engagement. Understanding the nuances of each and how grip width plays a role empowers you to make informed decisions, ensuring your barbell rows are both effective and safe for your unique training journey. Experiment responsibly, prioritize proper form, and listen to your body to unlock your full potential.