Do I do the seated row in a thumb-around grip or a thumbless grip?

You can use either a thumb-around grip or a thumbless (false) grip for seated rows, depending on your goals and what feels most comfortable for you. Here’s a quick breakdown of each:

1. Thumb-Around Grip (Standard Grip)

• How: Wrap your thumb around the handle.
• Benefits: Provides a more secure grip, allowing you to potentially lift heavier weights and maintain better control. It’s generally the recommended grip for beginners and those focusing on overall strength and safety.
• When to Use: If you’re aiming to pull heavier weights or are new to seated rows, the thumb-around grip is usually safer and more stable.

2. Thumbless Grip (False Grip)

• How: Place your thumb on the same side as your fingers, without wrapping it around the handle.
• Benefits: Can help reduce tension in your forearms, allowing for a greater focus on back muscle engagement. Some lifters prefer this grip to isolate the lats and mid-back muscles more effectively.
• When to Use: If you’re experienced and want to focus on muscle engagement rather than maximum load, the thumbless grip can be an effective variation.

Which Should You Use?

• For Beginners and Heavy Lifting: Thumb-around grip is generally recommended for a safer and more controlled movement.
• For Muscle Isolation: Thumbless grip can sometimes allow for better back muscle engagement, but it requires a bit more control and experience.

Ultimately, try both grips to see which one feels better for your back engagement and comfort. If you’re lifting heavy, opt for the thumb-around grip for safety. If you’re looking to focus on form and muscle activation, a thumbless grip might be worth exploring.