UB – BACK – EXERCISES – CHIN-UPS or LAT PULLS


CHIN-UPS & LAT PULLDOWNS




EFFECTS OF GRIP WIDTH ON MUSCLE STRENGTH AND ACTIVATION IN THE LAT PULL


Andersen, Vidar1; Fimland, Marius S.2,3; Wiik, Espen1; Skoglund, Anders1; Saeterbakken, Atle H.1
INTRODUCTION: It is a general belief that a wider grip activates the latissimus dorsi more than a narrow one
AIM: compare 6RM load and electromyographic (EMG) activity in the lat pull-down using 3 different pronated grip widths
METHODS: 15 men performed 6RM with
(1) narrow 1x biacromial distance (2) Medium 1.5 biacromial distance (3) Wide 2x biacromial distance
RESULTS
(1) The 6RM strengths with narrow (80.3 ± 7.2 kg) and medium grip (80 ± 7.1 kg) were higher than wide grip (77.3 ± 6.3 kg)
(2) There was similar EMG activation between grip widths for latissimus, trapezius, or infraspinatus
(3) Concentric phase: greater biceps brachii activation using the medium vs. narrow grip
(4) Eccentric phase: greater activation using wide vs. narrow grip for latissimus and infraspinatus
(5) Eccentric phase: tendencies for medium being greater than narrow for latissimus, and medium greater than wide for biceps
(6) Eccentric phase: tendencies for medium being greater than wide for biceps
CONCLUSION
– Medium grip may have some minor advantages over narrow and wide grips
– However,  you can generally expect similar muscle activation with a grip width that is 1–2 times the biacromial distance


· PULL-UPS/CHIN-UPS





· LAT PULLDOWNS WITH PULLEY CABLE




· LAT PULLDOWN WITH BANDS



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