Wide grip or narrow?

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    Jun 07, 2010 9:49 AM GMT

    When doing pull ups. what's the best way to do it in order to train the lats. ?
    On Realjock I'v red that a narrow grip would do the job. while on other BB site they said that your grip need to be as wide as you can ...

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    Jun 08, 2010 1:16 PM GMT
    Ive been wondering that also. Hopefully someone knowledged will give their advice. For now i just do neutral, its a happy medium
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    Jun 08, 2010 1:48 PM GMT
    i would do all of the below.

    close grip over hand
    close grip reverse grip
    wide grip
    regular reverse grip

    p90x adds two that i don't know whether they are "standard" or not:

    corn cob pull ups (you use wide grip, after you you pull yourself up, you move to the right, to the left, backward then forward) these are killer

    towel pull ups (you put one hand on the bar with an overhand grip, and drape a towel over the bar and grab it with the other hand...reverse after each set)

    seems if you want to build your back doing pull ups, you'd want to do all angles. but that's just me.
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    Jun 08, 2010 1:50 PM GMT
    rangard saidi would do all of the above.

    close grip over hand
    close grip reverse grip
    wide grip
    regular reverse grip

    seems if you want to build your back doing pull ups, you'd want to do all angles. but that's just me.


    I agree with this. It's also been my experience that there isn't just one grip that guarantees bigger lats. so many muscle groups are connected back there.
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    Jun 09, 2010 10:54 PM GMT
    But the dilema here is :

    Wide or close, which one is more effective on lats?
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    Jun 09, 2010 11:06 PM GMT
    GHoSTic saidBut the dilema here is :

    Wide or close, which one is more effective on lats?


    Neither. For basic pulldowns and pull ups you need to find the optimum spacing that allows the greatest range of movement in your lats. Too far either way and you start restricting the movement and relying on other muscles to bring up the slack. Pay attention to your body and how each movement feels and then adjust accordingly. And I hope you are relying on more than pull-ups. You need to be doing some sort of row to add some more thickness. You should be doing at least 3-4 different back exercises altogether.
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    Jun 10, 2010 10:24 PM GMT
    GuerrillaSodomite said
    GHoSTic saidBut the dilema here is :

    Wide or close, which one is more effective on lats?


    Neither. For basic pulldowns and pull ups you need to find the optimum spacing that allows the greatest range of movement in your lats. Too far either way and you start restricting the movement and relying on other muscles to bring up the slack. Pay attention to your body and how each movement feels and then adjust accordingly. And I hope you are relying on more than pull-ups. You need to be doing some sort of row to add some more thickness. You should be doing at least 3-4 different back exercises altogether.


    I do also two T-back exercises with pull-over machine (which I don't feel it hits the muscles enough)..

    Thx for the advice it's the best so far icon_smile.gif..
  • neon4u

    Posts: 1152

    Jun 10, 2010 10:35 PM GMT
    Never settle on just one exercise. Muscle confusion (working the same muscle using different exercises) is the best for developing muscles. So, I would suggest doing both. I do wide grip and narrow grip. Give it a try. I know doing both will develop your lats better.