A trainer breaks down how grip width and hand position change which muscles work in rows, upright rows, and curls. Underhand grip rows hit your biceps and side back; overhand grip targets upper back and rear shoulders. For Russian twists, keep the weight light, feet down, and move slowly instead of thrashing around.
When you do rows with an underhand grip, you're going to work the side of your back and more of your bicep. When you do rows with an overhand grip, you're going to work more of your upper back and the back of your shoulders. If you do upright rows with your hands farther apart, you're going to work more of the side of your shoulder. And if you do upright rows with your hands too close together, you usually just end up hurting the front of your shoulder. When you do bicep curls with an overhand grip, you're going to work more of your forearm. And when you do bicep curls with your elbow against your knee, you're gonna work more of this part of your bicep right here. And instead of flopping around like a dead fish on these Russian twists, put the weight down, put your feet on the ground, and just slowly go side to side.
