Whats better close grip or wide-grip?

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Whats better close grip or wide-grip? This study confirmed the classic theory that a wide grip bench will activate the lower chest more while a close grip bench will hit the triceps harder. Utilize both grip widths in your training to maximize upper body development and bench press strength!

What are wide grip rows? About this exercise. Bend your knees and hold the bar with an overhand grip, wider than shoulder-width apart. Lean back slightly, keeping your back straight, then use your back muscle to pull the bar towards your belly button. Return the bar to starting position and repeat. More From Fitness.

How wide should grip be on bent over row?

What grip should I use for barbell rows? The Basics of the Barbell Row. Grasp the bar with an overhand grip, hands about shoulder-width apart. Bend your knees slightly and push your butt back, shifting your torso as you do so. The bar should be resting at the bottom of your thighs. Your hamstrings should be engaged, and your core should be tight.

Whats better close grip or wide-grip? – Related Questions


How do I make my back thicker?

The 3-Move Workout for a Huge, Thick Back

  • Deadlifts. It’s no coincidence heavy deadlifts are synonymous with great back development. …
  • Meadows Rows. Named for bodybuilder, John Meadows, this exercise is like a one-armed dumbbell row, but it is done with a T-bar instead. …
  • Straight-Arm Pulldowns.

Are you stronger on wide grip bench?

By taking a wider grip on the bench press you lift less range of motion, recruit the larger musculature of your chest, and can better set your shoulders in the start position, which increases stability throughout the entire movement.

What does wide grip low row work?

The wide-grip seated cable row strengthens the back, shoulders, and biceps while improving core stability and spinal alignment. The wide grip places increased resistance on the upper back and rear shoulder.

What are wide grip rows good for?

Wide-grip upright rows build strength in your shoulders.. Incorporating wide-grip upright rows into your training program is a great way to target the serratus anterior, lateral deltoids, side delts, rear delts, rhomboids, and trapezius muscles.

What muscles does low row work?

Specifically, the seated row targets the muscles in your upper back and also the latissimus dorsi — a muscle on the outer side of the chest wall. This exercise will help improve your posture and help protect your shoulders.

What muscles does a wide row work?

The dumbbell wide row targets the upper and middle back and also the lats, which are the muscles located at the sides of the back. The muscles of the upper back help pull the shoulders down and back.

Is a wider grip better for rows?

The seated row is normally done with a narrow grip. But if you’d like to focus on the smaller back and arm muscles instead of the lats, you can use a wide grip. These muscles include the: middle trapezius (upper back between shoulders)

Does wide grip row hit lats?

Do rows make your back thicker?

So, yes, vertical pulls emphasize our lats, making them good for building a wider back. And horizontal pulls—including both deadlifts and barbell rows—emphasize our spinal erectors, making them good for building a thicker back.

Do rows make your back wider?

Out of all of the row variations, the inverted row works your latissimus dorsi the most. According to a 2014 study in the European Journal of Sports and Exercise Science, the inverted row maximally activates the latissimus dorsi, making it the best exercise to develop a wide back.

Are low rows a good exercise?

The low row is a simple but effective exercise for the back and arm muscles. It helps build upper body strength and improves your posture. That not only helps you look better but helps you correctly perform other exercises and reduces your risk for injury.

What does the low row build?

The machine low row is a popular exercise targeting the back muscles, particularly the lats (latissimus dorsi), rhomboids, and middle and lower trapezius.

Is low row good machine?

Machine Low Row Form. The seat and chest pad of the machine low row are excellent for keeping your body in the proper position during the exercise. But you must still perform the exercise correctly to hit the desired muscles.

What is the difference between close grip and wide grip lat pulldown?

What’s the Difference Between Wide Grip and Close Grip Lat Pulldowns? The main difference between the wide grip and close grip lat pulldown is the muscles used. The close grip pulldown will target the trapezius and rhomboids more, whereas the wide-grip pulldown will target the lats more.

Is wide grip lat pulldown better?

Which grip is better for the lat pulldown will depend on your goals. A wide grip is better for lifters who want to increase lat strength or size or for those looking to improve their pull-ups. A close grip is better for those looking to target their mid and upper back or increase the strength of their back overall.

How do you use a low row?

How do you target your lower back muscles?

Best Lower Back Exercises

  • Rack Pull.
  • Bent Over Row.
  • Barbell Good Morning.
  • Back Extension.
  • Bird Dog.
  • Superman.
  • Russian Kettlebell Swing.
  • Glute Hamstring Raise.

Does low row chest work?

Does the seated cable row work the chest? Not primarily. You want to feel the most muscle activation in your upper back and shoulders, including the rhomboids, deltoids, trapezius, latissimus dorsi, and biceps.

Does low row work lower back?

Seated low cable back rows is a gym work out exercise that targets lower back and also involves biceps and shoulders and upper back & lower traps.

What muscles make back thicker?

The muscles primarily responsible for creating thickness are the upper back muscles: teres major, rhomboids, traps (upper, middle, and lower), and the posterior delts count here too.

Why rows are better than pull ups?

The main difference is that the chin-up does a pretty good job of stimulating growth in our abs and obliques, as shown above, whereas rows do a better job of stimulating our spinal erectors, glutes, and hamstrings, as shown below: Muscles worked by the barbell row.

Why do boxers have big lats?

This large muscle is important to a boxer because it contributes to driving a punch from the ground-up and is pivotal in the rotation that occurs when turning on your punch. The widest muscle in the human body is the Latissimus Dorsi, or your lats.

How many rows should I do a day?

In terms of time, weight loss is best achieved with consistency, so aim for at least 30 minutes per day on a rower, anywhere from 4 to 6 times a week. Make sure you’re getting enough rest days, especially if you’re just getting started!

How do I get a thick middle back?

Is it OK to bench 2 days in a row?

Anyone who’s trying to increase muscle mass or improve weaknesses in the bench press can train the chest two days in a row. It’s also perfectly fine to do so if your schedule will only allow you to work out on back-to-back days.

Are underhand or overhand rows better?

Based off this information you might say that using an overhand grip is “best” to work your upper back, while an underhand grip is “best” if you want a lats-focused row. Keep in mind that the angle of your torso and how much you ‘arc’ the barbell back in to your hips will also change muscle emphasis.

Can you build a thick back with pull-ups?

Building muscle requires just as much focus on exercise selection, as it does exercise execution. Chin-ups can help you build both back thickness and width arguably better than any other exercise, providing you select the right type and execute them in a specific way.

Which grip is best for lat pulldown?

The Perfect Lat Pulldown Form:

  • Grasp the handles slightly wider than shoulder-width with a closed, overhand grip.
  • Keep your torso and spine in a neutral position with a slight backward lean (approximately 10-15o backward should do the trick).
  • Exhale while pulling the bar down toward the upper chest.

Is wide grip bench better for chest?

Wide-grip Bench Press. A research study by the American Council on Exercise found this exercise to be one of the most effective moves for eliciting a high level of muscle activity in the pectoralis major, making it a more effective targeted chest exercise than incline dumbbell flys or traditional push-ups.

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Matthew Johnson