bent over rows

3 sets is enough IMO. It really doesnt matter what grip you use, one way might hit your lats slighty better, do the one you feel more comfortable with.

JH is on the money. Underhand grip means that the forearm is fully supinated and this shifts all the focus off the lats and on to the bi's.

One purpose of building a big strong back is to aid in benching (antagonistic muscle groups) and this means that you should be working through the same range of motion and grip as a bench press. Therefore, a slightly wider, over hand grip is the best IMO.

quote:

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Originally posted by rogerthedog

Does that mean you'd recommend pulling the bar up to your chest?

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Nope, i bench from the top of my abs (powerliftering technique) so i pull to the top of my abs but you can opull slightly lower.