This Row Will Fix a Strength Imbalance That Almost All Guys Have

Dec 12 / Build Muscle

If you always row with a neutral grip, try an overhand grip next time.

You’ll probably notice that it’s a lot harder: Most guys are weaker in this position, says Men’s Health Fitness Director BJ Gaddour, C.S.C.S.

That’s partly because overhand-grip rows zero in on your rear deltoids—which tends to lag behind your lateral and front delts, Gaddour says.

Fix the strength imbalance with the overhand chest-supported row, which Gaddour demonstrates in the video above. It will improve your performance in all pushing and pulling exercises.


Do sets or 10 to 15 reps. “Whatever weights you’re used to using with a palm-facing grip, I want you cut the weight in half,” Gaddour says.

Hold for two seconds at the top of the row to really hammer your rear delts.