Bent Over Rows

[tzan]

Just wondering if you guys prefer to keep your palms facing up or down when doing these. I personally feel that I get a better squezze if I keep my palms facing up.

 

[gymtime]

I'm a big believer in modifying your grip for all back excercises. Anything to keep the body guessing.

 

[Thaibox]

I did only palms down for a while. Now I mix it up. I can handle more weight of course when palms are up, and like you said I can feel my back a little better this way.

 

[diamonddiceclay]

down is how it should be done

 

[Haz]

I used to do it with palms down, until I heard that Yates advocated palms up. I switched, and I felt it hit the back better. Then I screwed up my wrists, so now I have to do it with palms down again.

 

[Diesel3d]

i was just going to post asking this.

i feel much better doing them palms up but i dont want to cheat the exercise

 

[the nature boy]

palms up feels strange on my wrists.

 

[110%]

while were on this subject, i have another question on their form. i have always done them by lifting the weight up so my arms face out, perpindicular to my lats (the tricep part of my arm) and my elbows make a right angel witht he forearm and tricep part (if u understand this), then i was watcing a video over at www.deepsquatter.com and he was bringing the weight up by his arms stayed parrallel to the lats, and the elbows still make a right angle with forearm and top of arm, if u understand this which is right?

 

[BodybuildingUniverse]

palms down. I use too much bi otherwise. Palms down and concentrate on pullign with the elbows, pretending I have boards behind my elbows I am trying to smash them thru. try it, it works! big back a coming....

 

[Lord_Suston]

I do them with pals down and then I got to palms up. When doing palms down I feel a greater burn in my posterior delts and rhomboids, and even some traps. When I do palms up I feel most of it in my rhoms and lats. So i switch them up to get an overall workout out without compromising any parts....

 

[bigpopfd2]

yates did advocate plams up but when he got his bicep tear, he swithced to palms down.....its safer to do it palms down

 

[Complete Muscle]

Very interesting... and I just assumed everyone did palms down. I'll have to try the palms up position and see if I feel it more in my back, after all it is supposed to be a back exercise. You never know what you'll learn on these boards!

 

[Realgains]

Yates row...palm up!!

 

[I'D RATHER BE DEADLIFTING]

I do both, wide too. I prefer overhand grip, but you have to work your weaknesses to and for me that is underhand.

 

[Belial]

Overhand grip. Just feels better to me, hands slightly wider than shoulder width.

 

[thebigchief]

do both - like overhand better. underhand too much bi's and strain on the wrists - although slightly better contraction


BigChief

 

[Paulos]

Palms Down.

 

[acuraman]

I prefer the Yates way of palms up I feel it more throughout my back.

 

[bignate73]

depends whether i want more teres major and lats or more mid traps in the movement.

 

[The Architect]

Palms up in my opinion gives you the best pump, but definitely you gotta switch it around. -thinkin about back day just puts a smile on my face.

 

[Super Halo Man]

Palms down... it just feels right.

 

[louden_swain]

Overhand grip.

 

[SofaGeorge]

I do up and down.

 

[Vortexx]

i mix it up, when using reverse grip I use a thick EZ (thatr accepts olympic plates) to save my wrists....

 

[Tarheel]

First off, tzan, I love your avatar. Been meaning to tell you that for a while.

110%, I know exactly what you are talking about, but I dont know which way is correct. I keep my elbows close to my sides when I do it, like in the video you are talking about. Do the rest of ya'll flair out your arms, or keep them tucked close when you do rows?

I usually do an undergrip row, palms up.

 

[PolishHammer1977]

Pronated grip. No thumb.

 

[gmanlax7]

experimented with both today and decided i definatly like the feel of palms up a lot more

 

[AustinTX]

palms down. I use too much bi otherwise. Palms down and concentrate on pullign with the elbows, pretending I have boards behind my elbows I am trying to smash them thru. try it, it works! big back a coming....

That's what it seems like would happen to me; too much bi in palm up. But after reading some of the comments, I'll mix it up every now and then and see how I like it.

 

[vinylgroover]

I mix it up. When using a wider grip i find palms down more effective and vice versa.

 

[ghettostudmuffin]

Palms up, pinkies touching inner rings. I feel like I can apply my full strength like this and get a better back pump.

Palms down and I feel like my back just isn't getting worked as much.

 

[blut wump]

The servers must have groaned to dig this out of the archives.
I've always done palms down and it's never crossed my mind to go palms up. Sounds like it's worth a try with a narrow grip.

Until last week I was still doing deadlifts with palms down.

 

[Womanizer]

palms down

 

[Chi town]

Palms down, thumbless grip, middle fingers on the rings.