palms up or down?

boilermaker · 04-14-2008, 12:57 AM

For bent over BB Rows and CG Pulldowns?

egodog48 · 04-14-2008, 01:50 AM

My preference is up

**Gazhole** · 04-14-2008, 02:26 AM

Palms down personally. Especially for BB rows, palms up seems to place a lot more stress on the bicep tendon and i'm prone to tendonitis in that whole elbow area.

FitnessRubber · 04-14-2008, 07:54 AM

i know people who say up, people who say down and others who say doesn't matter... depends some on preference

Witchblade · 04-14-2008, 09:25 AM

BB rows:
Pronation (palms down): emphasis on retractor scapulae

Supination (palms up): emphasis on biceps and traps, more weight, increased stress on wrists (and biceps tendon at higher weights)

CG pulldowns:
Pronation (palms away from body): unnatural, emphasis on lats and elevator scapulae

Supination (palms towards body): AKA chin-ups, emphasis on biceps

Conclusion: matter of preference, as long as you can do the exercises pain free.

Irons77 · 04-14-2008, 09:51 AM

Quote:

Originally Posted by Witchblade

BB rows:
Pronation (palms down): emphasis on retractor scapulae

Supination (palms up): emphasis on biceps and traps, more weight, increased stress on wrists (and biceps tendon at higher weights)

CG pulldowns:
Pronation (palms away from body): unnatural, emphasis on lats and elevator scapulae

Supination (palms towards body): AKA chin-ups, emphasis on biceps

Conclusion: matter of preference, as long as you can do the exercises pain free.

Well said

Metallibanger · 04-14-2008, 10:29 AM

As everyone knows an overhand grip hits more of the upper and outer lats, while an underhand grip hits more of the lower and inner lats but... wait! I almost forgot that you can't emphasize different parts of a muscle

Travis Bell · 04-14-2008, 06:21 PM

I have a hard time going palms up. wrists and forearms aren't flexible enough I guess

cleaningotis · 04-14-2008, 10:50 PM

I use palms up for close grip rows and pull downs, palms down for wide grip stuff. It would feel odd to do wide grip bar rows palms up, or close grip pulldowns with palm down, it changes how my elbow moves in the exercise.

boilermaker · 04-14-2008, 11:01 PM

thanks for the advice!!! Did them palms up today. no pain. Appreciate the inputs.

DOMS · 04-14-2008, 11:08 PM

Quote:

Originally Posted by boilermaker

thanks for the advice!!! Did them palms up today. no pain. Appreciate the inputs.

Glad to hear it worked out of you.

Personally, I like doing BB Rows Yates-style (palms up).

AKIRA · 04-15-2008, 09:32 AM

Quote:

Originally Posted by Metallibanger

As everyone knows an overhand grip hits more of the upper and outer lats, while an underhand grip hits more of the lower and inner lats but... wait! I almost forgot that you can't emphasize different parts of a muscle

Hahah! Good form, old chap!

04-14-2008, 12:57 AM	#1
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	palms up or down? For bent over BB Rows and CG Pulldowns?
	My Journal: Are We Almost There Yet?

04-14-2008, 01:50 AM	#2
egodog48 Registered User Join Date: Apr 2007 Posts: 192	My preference is up
egodog48 Registered User Join Date: Apr 2007 Posts: 192	PAL Rep My thoughts, views, and suggestions are purely that of my own and do not represent Palo Alto Labs.

04-14-2008, 02:26 AM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 6,532 Photos: 18	Palms down personally. Especially for BB rows, palms up seems to place a lot more stress on the bicep tendon and i'm prone to tendonitis in that whole elbow area.
	http://sdatrainingprograms.blogspot.com - Updated 02/12/08 "Do i not like that? No, i do not not like that, i LIKE that!"

04-14-2008, 07:54 AM	#4
FitnessRubber Registered User Join Date: Dec 2007 Posts: 178	i know people who say up, people who say down and others who say doesn't matter... depends some on preference
	Fitness Rubber http://www.fitnessrubber.com

04-14-2008, 09:25 AM	#5
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	BB rows: Pronation (palms down): emphasis on retractor scapulae Supination (palms up): emphasis on biceps and traps, more weight, increased stress on wrists (and biceps tendon at higher weights) CG pulldowns: Pronation (palms away from body): unnatural, emphasis on lats and elevator scapulae Supination (palms towards body): AKA chin-ups, emphasis on biceps Conclusion: matter of preference, as long as you can do the exercises pain free.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

04-14-2008, 10:29 AM	#7
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	As everyone knows an overhand grip hits more of the upper and outer lats, while an underhand grip hits more of the lower and inner lats but... wait! I almost forgot that you can't emphasize different parts of a muscle

04-14-2008, 06:21 PM	#8
Travis Bell Westside Bencher Join Date: Apr 2008 Location: United States Posts: 188	I have a hard time going palms up. wrists and forearms aren't flexible enough I guess
	AtLargeNutrition - Support the company that supports strength!

04-14-2008, 10:50 PM	#9
cleaningotis Registered User Join Date: Jan 2008 Location: SoCal Posts: 8	I use palms up for close grip rows and pull downs, palms down for wide grip stuff. It would feel odd to do wide grip bar rows palms up, or close grip pulldowns with palm down, it changes how my elbow moves in the exercise.

04-14-2008, 11:01 PM	#10
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	thanks for the advice!!! Did them palms up today. no pain. Appreciate the inputs.
	My Journal: Are We Almost There Yet?

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode