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about Bent-Over Barbell Row grip styles within the Strongman & Power Lifting
Excerpt: Do you think there's any advantage to doing the bent-over barbell rows with a pronated grip versus supinated? I was geting intense pain in my brachialis region a few months ago when I performed BB rows with a pronated style grip, so I switched to an underhand grip and have had no problems since (while obviously being able to put up a lot more weigh...
Do you think there's any advantage to doing the bent-over barbell rows with a pronated grip versus supinated? I was geting intense pain in my brachialis region a few months ago when I performed BB rows with a pronated style grip, so I switched to an underhand grip and have had no problems since (while obviously being able to put up a lot more weight).
The thing is, I see the vast majority of serious lifters using the overhand style, so I'm wondering if I'm missing out on anything crucial by using this style of grip. I have read that an underhand grip involves more of the biceps and lower lats, which is fine by me since I only do 3 sets of barbell curls per week and I can't do pull-ups right now because of that unbearable pain in my forearms.
So again, if I were to exclusively use the supinated grip, how would my results differ from the guys that always use the pronated grip?
I would think one could go heavier with a supinated grip. You can definitely hit the biceps hard doing them that way, and for PLers who don't do any isolation bicep lifts or only do hammers, supinated BORs would be beneficial for filling out this part of the upper arms. But I would suggest doing the lift both ways. Variation is key to growth and strength. Don't limit yourself to doing a lift in only a single way that's often dictated by por culture.
Unfortunetly, I can't fully supinate my wrists naturally due to a slight bone deformation, so I can't compare the two from personal experience. I'm forced to use pronated BORs.
i like strict 90 degree pendlay rows.. i keep elbows flared out as opposed to tucked at the body, to work high on the upper back and get some rear delts and middle traps involved. besides once you go heavy your form turns to and your end up pulling lower so this helps keep the heavy pulls almost 90 degree..
Depending on your primary goal.. ie.. power, mass, etc. OH pronated grip is going to isolate your back more without the threat of overinvolvment of the biceps. Doing Supinated or UH grip will involve the biceps which fatigue much quicker ( common sense/ smaller muscles) and in turn means your back will not get the full benefit of the lift. I've always been an advocate for someone trying to gain mass to use a power movement on the concentric, pause at contraction, and a slow controlled eccentric movement. thereby giving full resistance to mucle function. Man my back days when I really pop the bar with control... not swinging with legs, etc and then squeeze and hold ( brielfy) the ( in my humble opinion most important portion of the lift which is the contraction then slow release the negative makes for massive results. forcing blood into the desired area.