![]() ![]() ![]() This can be done with both a wide or narrow grip.īeyond pull ups, you should also look to incorporate other kinds of vertical pulling, such as pulldowns. This will cause you to lean back slightly and drive the elbows back and down rather than just down. This is why I recommend a wider grip pull up too as it allows the room for the elbow to drive more vertically downwards.įor more rhomboids and trapezius in the pull up, think of pulling your chest to the bar. Similar should be done to bias the lats in the pull up aim to drive the elbows down as vertically as possible. Think of pulling your elbow down and back rather than actively rowing the bar. Using a narrower grip and rowing with your arms close to your side and not beyond the mid-line you can target the lats more. The Angle of Pull Will Also Affect the Muscles Targeted in Your Rowing Exercisesīy rowing with a wider grip and pulling your elbows out wider and higher and beyond the mid-line of the body, you will target the rhomboids and trapezius. Wider grip pull ups will bias the lats most by allowing you to pull more vertically. Utilising a neutral or pronated (palms facing down) grip will load the back musculature most. Manipulating Your Grip Will Vary the Muscles Biased by the Movement You Are Doingįor rows you should look to include both wider grip and narrow grip pulls. ![]() To ensure you are targeting your back as fully as possible there are a few things you should be doing. Rows and pull ups are fundamental back exercises.īut with this comes endless variations, machines and methods of execution. How To Make Rows & Pull-Ups Target Your Back More? Therefore, choosing the right exercises and technique are so important to get the most out of your rows and pull ups if you want to target your back. ![]() Manipulating grip width, angle of the arm during the pull and how far you are pulling can help target different muscles as well.
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