What grip should I use for barbell rows?

Should barbell rows be underhand or overhand?

Overhand barbell rows tend to naturally bow a persons elbows out and make for more muscle activation in the upper back, rhomboids, and traps. Underhand rows work more of the lats. The goal for every person is to have the elbows tucked near the body and pulled back. You do not want the elbows to flare out if possible.

Which row is best for back?

Bent-Over Barbell Row

The bent-over barbell row is the best back movement in terms of sheer weight a person can lift. It equally works the larger muscle groups of the lower and upper back, making this exercise a great overall back builder.

How many barbell rows should I do?

Because it lends itself to training heavy, the bent-over barbell row is usually performed for sets of 6 to 12 reps, but it can be done for higher rep ranges to train the endurance of the lower back and core.

What muscles do bent-over rows?

What muscles do bent-over rows work?

  • Latissumus dorsi (run down the sides of your back)
  • Rhomboids (upper and mid-back)
  • Trapezius (upper back)
  • Biceps.

What do reverse grip rows work?

The reverse-grip barbell row builds strength in the back, shoulders, arms, and core. Using a reverse grip places more emphasis on the upper-back muscles.

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What do wide grip rows target?

In a wide row, your hands stay high and wide, targeting your trapezius and rhomboid muscles as well as the rear deltoid muscles at the back of your shoulders.