Yates Row Underhand Grip and the Biceps

[Wolfkrug]

It is late sunday night now, and last thursday I was doing some yate rowing which I hadn't done in forever. The weight was pretty high for me and I was using an underhand grip, and the last few sets freaking blasted my biceps near the backside of my elbow (not the upper part or peak). If I pull my forearm into my upper arm I can still feel soreness and I know that is what it is from. Seems kind of like a bad thing since reading around a bit, a lot of people feel the underhand grip puts the biceps at risk. The weight I was using wasn't a lot and the soreness probably had to do with form more than anything. I was thinking maybe I should change to an overhand grip though and thought I would run it by the forum to see if anyone had anything to say about it.

[IronManlet]

Originally Posted by Wolfkrug

It is late sunday night now, and last thursday I was doing some yate rowing which I hadn't done in forever. The weight was pretty high for me and I was using an underhand grip, and the last few sets freaking blasted my biceps near the backside of my elbow (not the upper part or peak). If I pull my forearm into my upper arm I can still feel soreness and I know that is what it is from. Seems kind of like a bad thing since reading around a bit, a lot of people feel the underhand grip puts the biceps at risk. The weight I was using wasn't a lot and the soreness probably had to do with form more than anything. I was thinking maybe I should change to an overhand grip though and thought I would run it by the forum to see if anyone had anything to say about it.

I came close to pulling my bicep with Yates once, but all I did was burst a few blood vessels. I still do them exclusively for my rowing; no Bicep problems.

I like them because of their emphasis on the lower-mid portions of the back and Lats, rather than the upper back/Traps.

[Wolfkrug]

What kind of grip do you use

[IronManlet]

Originally Posted by Wolfkrug

What kind of grip do you use

Double underhand. Hands just outside the smooth portion of the bar.

[BendtheBar]

Yates are good. I would try a double overhand grip next time and see how your biceps handle them.

On Yates or barbell rows, concentrate on pulling the elbow and shoulders back instead of pulling on the bar. This might help take some tension off the biceps, and involve more of the back.