This is a great way to add a twist to a traditional and highly effective exercise.
The single-arm dumbbell bent-over row is similar to the barbell row except you have more freedom of movement. But the supinated grip rows is said to incorperate more of the lower lats where as the wider overhand grip to use more upper lats. This is also known as a Yates Row or Reverse Grip Bent Over Row. When performing bent-over rows you can either have your hands in a pronated (palms facing down) or supinated (palms facing up) position. 3) Keep your back straight and your head neutral. Barbell Technique (Bent-Over Rows) 1) Holding a barbell, either with a pronated or supinated grip (depending on your goals and comfort) create a slight bend in your knees.
However, when you do them with a supinated (underhand) grip, there's a greater overload stimulus on the biceps and you turn conventional barbell rows into an exercise that truly has a strong purpose. If you’re really advanced, use a mixed grip where one hand is pronated (overhand) and the other is supinated (underhand). Goals are strength (don't really care too much about hypertrophy right now) and ultimately increasing my numbers on the big four (deads, squats, bench, BB OHP). Im not sure about when other back muscles such as traps, rhomboids, teres major, teres minor etc are used more though. Talk to me goose... 7 comments. Strengthen your arms, improve your performance. Dorian Yates favoured underhand grip stuff more because I think his theory was that the bi's are the weakest link of the pulling muscles so …
This is also known as a Yates Row or Reverse Grip Bent Over Row. While doing research on the proper form for doing barbell bent over rows, I of course know of the various grips that can be used. 4. Stand erect while holding a barbell with a supinated grip (palms facing up). Writing out a new program for myself. If you have front shoulder issues, you may find that the underhand grip, also known as the supinated grip, is a little easier. Single-arm dumbbell bent-over row . I know you probably cant go wrong either way, but does either the pronated grip or the supinated grip have an advantage over the other to help better hit the muscles that a bent over row targets? I love bent barbell rows as they require a ton of overall strength and wanted to hear your opinions on the grip. Don’t grip it with your palms up (supinated). 2) Bend the waist to let your torso come forward slightly (almost parallel to the ground; see images for correct angle). The barbell bent-over row also uses the back, glutes and legs to stabilise the body too. Barbell Rows with your palms facing up works your biceps more. SUPINATED BARBELL ROW. Barbell Grips. This is a great way to add a twist to a traditional and highly effective exercise. Arm Workouts – 10 Exercises to Build Strength, Size and Muscle. 1. Stand erect while holding a barbell with a supinated grip (palms facing up). This may allow you to use heavier loads and avoid grip slipping but focus on your form first and foremost. Barbell Row Variations and Alternatives; and more… How to Perform the Barbell Row. SUPINATED BARBELL ROW. It’s a powerful movement, so a don’t be surprised to see improvements in your other lifts. Barbell bent-over rows are a great exercise to address common technique weaknesses and flaws such as trunk stability and strength in the hinge position.