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  1. Default Bent over Barbell rows - underhand or overhand?

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    As the title says really. What are the pros and cons of each and which would you do?? Doing 3 sets of 6 reps. I am changing my current workout for the next 4 weeks just to mix it up. I am going for a push session, pull session and a leg session along with my usual cardio.
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    underhand - lats ---- yates row
    overhand - traps/rhomboids ---- pendlay row
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    Would you incorporate both versions into the workout? 3 sets of each or maybe alternate between workouts
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    Quote Quote
    Originally Posted by PuLe View Post
    underhand - lats ---- yates row
    overhand - traps/rhomboids ---- pendlay row
    I'd disagree tbh, I think yates' rows hit the traps pretty damn hard!

    OP, I've always thought underhand were better in general, but this is a personal thing. I think most people would say overhand is the better all-rounder. My preference would be yates' one workout, and maybe chinups/pullups the other.
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    Quote Quote
    Originally Posted by Meano View Post
    Would you incorporate both versions into the workout? 3 sets of each or maybe alternate between workouts
    yeh i normally do a few sets of each, depending on which i want to focus on more depends how many i will do

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    Originally Posted by anabolic View Post
    I'd disagree tbh, I think yates' rows hit the traps pretty damn hard!

    OP, I've always thought underhand were better in general, but this is a personal thing. I think most people would say overhand is the better all-rounder. My preference would be yates' one workout, and maybe chinups/pullups the other.
    Dorian Yates demonstrating bent over Barbell Row - YouTube - maybe your doing it wrong? - in the vid he is doing it overhand, however i feel it hard to contract the lats overhand
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    Can't watch the vid as I'm at work. But you say overhand? I'm talking about the Yates' rows where the torso is almost vertical, with an underhand grip. Hammers the traps hard IME.
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    In short, overhand is good for overall develoment, where as; the underhand, is lat dominant.

    personally i do overhand with the bar, and do underhand with a dumbell.
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    Quote Quote
    Originally Posted by anabolic View Post
    Can't watch the vid as I'm at work. But you say overhand? I'm talking about the Yates' rows where the torso is almost vertical, with an underhand grip. Hammers the traps hard IME.
    when you get home watch it, its dorian yates explaining the technique for the exercise, stating that underhand hits more of the lower lats. from your explanation of where your feeling it 'hammer' your traps, your doing a shrug...
    Last edited by PuLe; 21-11-2012 at 01:00 PM.
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    Yeah, you should be rowing into the waist; bring the bar no further than the belly button area.
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    I yesterday after I did a set of each it did feel like I hit the lats more with underhand grip. I think I will use 2 sets of each and see where it leads. I also have wide grip pull ups incorporated into the same workout but will do the pull ups before the rows.

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