A quick question on Bent Over Rows
- Thread starter LabR@t
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Supine = palm up
Prone = palm down
A supine grip will very generally speaking, emphasise additional work on the biceps. With a bent over row, traditionally you'd use a neutral (or hammer) grip.
With a supinated compound row you may find you're able to lift significantly more, you may also find a pronated grip on a CR hurts your wrists and forearms, anatomically its not particularly comfortable. Just remember to visualise the back doing the work, lifting the elbows as opposed to pulling the weight
Ant
Prone = palm down
A supine grip will very generally speaking, emphasise additional work on the biceps. With a bent over row, traditionally you'd use a neutral (or hammer) grip.
With a supinated compound row you may find you're able to lift significantly more, you may also find a pronated grip on a CR hurts your wrists and forearms, anatomically its not particularly comfortable. Just remember to visualise the back doing the work, lifting the elbows as opposed to pulling the weight
Ant
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Another point to note, supinated will bring your lats into play more (and your bis as mentioned) and is much more middle back sort of exercise, certainly if you bring it up to your belly.
Pronated, is very much more upper back/shoulder girdle involved, you typically would bring that up to just below the chest, so about 6 inches higher than supinated.
Pronated, is very much more upper back/shoulder girdle involved, you typically would bring that up to just below the chest, so about 6 inches higher than supinated.