Monday, March 21, 2022

I really like seated rows, but what difference does it make if I use a wide or narrow grip?

I really like seated rows, but what difference does it make if I use a wide or narrow grip?
Question :
I really like seated rows, but what difference does it make if I use a wide or narrow grip?

Reply :
Make no mistake; you don't necessarily turn on and off the inner and outer parts of your back by changing your grip width. Both your inner and outer back muscles are recruited during each movement, but their relative contributions will change. By doing close-grip movements, you can zero in on the middle portion of your back, and with a wider grip you can slightly change the emphasis to your outer-back region.


Whether you are a beginner, or a pro for that matter, you should do a few close-grip and a few wide-grip movements. Changing your grip to some degree throws the emphasis to different parts of your back. You need to hit everything so your back will reflect complete development.

Yet if you have sloppy form during seated rows, hand placement becomes secondary in importance. Keep your chest up during the entire movement and don't lean too far forward or backward, which puts undue stress on the lumber spine. If you want a huge back, you have to go all the way down with your head and chest up, and then pull the bar into your belly. Dig deep, but do it correctly.

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