How To Train Back WIDTH vs THICKNESS (Close vs Wide Grip? Rows or Pullups?)

Summary

This video explores the science behind optimizing back width and thickness in bodybuilding. It reviews EMG studies and biomechanics to debunk myths about grip width's impact on back training. Vertical pulls, like pull-ups and lat pull-downs, are analyzed for back width, with a medium overhand grip around 1.5x shoulder width emerging as ideal. Rows, often linked to back thickness, are shown to target both width and thickness, depending on grip style. Key advice includes experimenting with grips to suit personal biomechanics while focusing on mind-muscle connection and full range of motion.

Takeaways

• 💪 The appearance of back width is influenced by lat development and waist size, with a smaller waist creating a better V-taper.
• 📊 EMG studies suggest that for lat activation, an overhand grip tends to be more effective than an underhand grip in pull-downs.
• 🧠 Medium grip overhand pull-downs (about 1.5 times shoulder width) are optimal for back width, but grip choice should be based on individual comfort and mind-muscle connection.
• 🔄 Vertical pulls (like pull-ups and pull-downs) can help with both back width and thickness, with a slight edge towards width if using a medium or wide grip.
• 🚨 Rows, including seated rows, are effective for both lat and trap activation, making them great for achieving both back width and thickness.
• 📐 For rows, a closer grip is better for emphasizing back width by focusing on shoulder extension and lat engagement.
• 🏋️‍♂️ A wider grip in rows emphasizes back thickness more, as it engages the traps and rear delts through shoulder retraction.
• ⚖️ A medium grip barbell or Pendlay row can offer a balanced approach to developing both back width and thickness.
• 🔍 The most important factor in back training is using a grip that allows for a full range of motion, strong mind-muscle connection, and progressive overload.
• 💥 Customizing exercises through grip variations can help focus on specific back development goals, but consistency and proper technique are key for overall progress.

Q & A

What are the two main factors contributing to the appearance of back width?

The appearance of back width comes from two main factors: lat development and waist circumference. The smaller your waist is, the better your V-taper will be, making your back appear wider.

Does grip width affect lat activation during lat pulldowns?

Yes, grip width can affect lat activation. Studies have shown that using a wide grip can enhance lat activation, but more recent studies suggest that grip width may not matter as much as previously thought, with overhand (pronated) grips generally performing better than underhand (supinated) grips.

What did the 2010 study by Muscatel reveal about grip types in lat pulldowns?

The 2010 study by Muscatel found that it didn’t matter whether the grip was wide or narrow, but pronated (overhand) grips were significantly better for lat activation than supinated (underhand) grips.

What is the optimal grip width for lat pulldowns to maximize back width?

The optimal grip width for lat pulldowns to maximize back width is around 1.5 times shoulder width, with an overhand grip pulling to the front of the neck. This setup tends to provide a slight edge for lat activation based on EMG data.

How do shoulder extension and shoulder adduction relate to lat development?

Shoulder extension brings the arm down in front of the body (sagittal plane), while shoulder adduction brings the arm down to the side (frontal plane). Both actions contribute to lat development, but pull-downs or pull-ups with a wider grip emphasize shoulder adduction, which is generally recommended for optimizing lat development.

Do wide and narrow grips exclusively target back width or thickness?

No, wide grips don’t exclusively target back width, and narrow grips don’t exclusively target back thickness. Both grips can activate the lats and traps effectively, leading to gains in both width and thickness depending on execution and technique.

What did the Lehmann study reveal about seated rows and lat pulldowns in terms of muscle activation?

The Lehmann study found that seated rows outperformed lat pulldowns in both lat and trap activation, indicating that rows are effective at targeting both back width and thickness.

Which grip width is more effective for targeting back width in rows?

For targeting back width in rows, a closer grip is more effective. This is because a closer grip allows for better shoulder extension, which emphasizes the lats more.

What grip width is recommended for rows to emphasize back thickness?

A wider grip is recommended for rows to emphasize back thickness. A wide grip promotes transverse shoulder abduction and scapular retraction, which heavily involves the traps and rear delts, enhancing thickness.

What is the key takeaway when choosing a grip for back exercises?

The key takeaway is to choose a grip that feels comfortable, allows you to execute the movement with a strong mind-muscle connection, and enables you to apply a progressive overload stimulus. Tweaks in grip can help emphasize specific weak areas, but consistency in execution is the most important factor.