posted Mon, 04/22/2013 - 20:04
1955
Close grip under hand or wide grip over hand for a wide back?
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What's your opinions?
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What's your opinions?
I do both as I think they work different back muscles, but with wide grip I tend to go lower weight and slow and hold it for 2 seconds
I do both.
WithdrawlWide grip, stay upright, don't lean back and don't jerk the weight. Use a low enough weight where you can do perfect form and pull with your lats and not all your arms and momentum. I also like using the neutral grip bar (if your gym has one). So I'll do 4 sets of wide grip pulldowns and 4 sets of neutral grip bar pulldowns and finish lats off with 4 sets of narrow grip pulldowns. Then on to the rowing exercises.
Thank you much sir!
Close grip works outter
Wide grip works inner
This is always the assumption I've been under from reading bodybuilding mags
Terephthalic Pt...I've seen EMG studies that show differently. A lot of them show the same electrical stimulation no matter how wide you go. You just limit your range of motion, increase required force magnitude, and decrease bicep recruitment.
I'll stick to my close grip. I prefer longer ranges of motion and don't mind a little more bicep recruitment. Just means I can go heavier.
If you are doing anything close grip under hand (chin ups, pull downs) you will generally be working the inner portion of your back including rhomboids. Wider grip to work those lats and get that wide V taper happening.
Also helps if you can get your waist line down, gives that illusion that your back is even wider and bigger.
I've always hit wide to widen my back but recent reading has made me question my methods. Your look on the subject is exactly the same as mine and most others as well. Seems to be right! Although I have now read 2 forums from people stating that their back didn't really widened until after incorporating more under hand grip rows and pull downs.. Hmmm
P.S I ALWAYS include a variety of different exercises in my workout, hitting the lats, inner, lower, etc.
Me too. Always starting with wide grip weighted pull ups!
For the moment it seems to be working perfectly for me that way. Just cause you read in another forum, doesn't mean it's going to work for you that way or this way.. trial and error.
My backs my best body part. Pretty wide. But I want sick and disgusting wide!
Hahah me too bro.
RustyhookerBoth! Hits different places each time position and grip changes. Wide pulldowns--vbar narrows--shoulder wide neutrals--wide rows-narrow rows. 6-8 sets
Read my comment above. Explains where this forum idea came from. Thanks for your comment also. Would love to see an example of your back routine!
Is that your back routine? What are vbar narrows (I know what a vbar is just not narrows) and neutrals?
RustyhookerThe vshaped bar ya see on pulldowns or rows. Neutrals are shoulder wide hands in neutral position. Shaped like I .
I looked it up. I love wide neutral grip rows. We have a sweet bar for it.
RustyhookerThen you're on the right track
. Tighten up strict for mixed in with cheats. Basically...have fun.