Taking
a narrow grip on the bar (shoulder - width or a little inside of that) will more strongly activate the biceps during the movement.
Narrow grip on back simply impedes ranges and forces you to use greater internal rotation of the shoulder joint (rotator muscles)
With the right exercises, it's possible to focus on one head or the other during curls — for example,
the narrower grip on barbell curls can help you emphasize the work of the long head, while wider - grip curls will target the short head more.
Not exact matches
When using a bar, a wide
grip will help you emphasize the short head while a
narrow grip will place more stress
on the long head.
You can avoid this by using a slightly
narrower grip and keeping your elbows closer to your ribcage
on the descent.
You can also work different parts of your back by altering the way you
grip the bar, for example, taking a wide
grip will work the upper lats, whilst a more,
narrow grip will focus more
on the lower lats and biceps.
That's the reason why the wide -
grip and standard pushups performed with The Perfect Push - Up elicited more muscle activity in the chest, triceps and front shoulders, while the
narrow -
grip pushups had a lower effect
on these muscles.
That being said, a
narrow grip with an upright torso will keep most of the focus
on the triceps, but a wider
grip with the weight shifted forward will target your chest muscles and help you achieve massive growth.
You should use
narrow grip and not let your shoulders drop below your elbows
on your way down.
Lie down
on a flat bench press and grab the bar with a
grip that is a little
narrower than your shoulders width.
The only way I could
grip a dumbbell and perform Side Rows with the Tyler
Grips handle
on there was to have my index finger wrapped around the
narrow side and my pinky wrapped around the wider side, which made about as much sense as using a lifting strap
on my row...
Kneeling down
on one knee, simply bring in a cable (with resistance) using a
narrow -
grip handle towards your abs.
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narrow -
grip version of the bench press stimulates the pecs just as well as the regular bench press 31.03.18 Why a low - carbohydrate diet might make intermittent fasting more effective 30.03.18 Bloodletting for bodybuilders 29.03.18 Bar with protein from insects no match for the good, old shake with whey 28.03.18 Animal study: SAM - e inhibits breast cancer 27.03.18 For glutes & hamstrings, single - leg squats are better than regular squats or stiff - leg deadlifts 26.03.18 Testosterone makes cancer more agressive 25.03.18 How half a year of bench presses will change your body 24.03.18 Skipping breakfast does not make you fatter (but it may make you slimmer) 23.03.18 The modified ginseng supplement GINST15, Compound K and muscles 22.03.18 Creatine has more effect
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A wide
grip targets the outer upper back, while a
narrower grip is more focused
on the central area of the upper back.
Try using an EZ curl bar for performing the
narrow -
grip bench press; this may reduce the strain
on your wrists.
1) Decline Pushups (Toes
On A Bench / Chair) 2) Incline Pushups (Hands
On A Bench / Chair) 3)
Narrow -
Grip Pushups (Hands Close Together) 4) Single Leg Pushups (One Leg In The Air) 5) T - Pushups (Wider
Grip)
As a general rule,
narrow -
grip compound chest exercises work
on the thickness of your pecs, while the wide
grip variation works
on the width of your chest.
Your
grip on the lat bar can range from
narrow to wide in order to maximize muscle development When you are shopping for a lat machine, consider the range of exercises you want, the ease of moving from exercise type to type, the capacity of the weight bars or size of the weight stack, ease of pull - pin adjustments and the quality of the materials.
Depending
on your physique, it may be optimal for you to
grip slightly wider or
narrower, it's something you have to experiment with over time.
For the last several days I have been concentrating
on narrow grip pull - ups as I find the close
grip enables me to really build up the explosive pulling power needed to become a master of all types of this exercise.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone dumbbell row
on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar
on decline bench 1 x 8 - 12 standing biceps curl with straight bar and
narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
The same thing goes with the
grip — the
narrower the
grip, the better of a «shelf» will be formed
on your back to hold the bar.
Assessing the effect of
grip width, Gomo & Van den Tillaar (2015) explored the effect of
narrow, medium and wide
grip widths
on the peak elbow angle during the sticking region.
Using a wide or
narrow grip width causes differences in the shoulder abduction angle, which are probably what leads to the stress being placed
on different parts of the pectoralis major muscle.
The width of your
grip will be dependent
on flexibility, but generally a
narrower (closer to your shoulders)
grip will help create a meaty shelf for you to place the bar
on out of the muscles in your upper back (the bar will end up sitting
on your rear deltoids).
A pronated
grip should be used, and depending
on the width your
grip, you can target the rhomboids or latissimus dorsi more: A wider
grip is going to hit the latissimus dorsi more, whereas a
narrower grip will target the rhomboids.
With wide - arm dips, you can really double down
on strengthening your chest while using a
narrow grip will laser in
on your triceps.
Arena Athena Woman Hook Ladies Slippers Black 80860 / 55 Easy slippers from arena with an extra soft footbed The sole provides good
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narrower women's last Upper: Synthetic Lining: Synthetic Rubber outsole Black / Grey (Black / Deep Grey / Fuchsia)
It could be great fun and a quick drive in a prototype of the RC
on a
narrow autotest - style coned circuit revealed a much more aggressive set - up, strong
grip and a rorty turbocharged soundtrack.
Sure, the tires are tenacious, but the car generates all that
grip despite a high center of gravity and relatively
narrow rear tires
on 5.5 - inch - wide rims.
This makes it incredibly nimble — tyres that are
narrower than
on a lot of high - performance cars provide respectable
grip, but not too much, so confident drivers can enjoy pushing the car.
With less rubber
on the road (it runs
narrower 215/55 R17 Michelin Primacy tyres as opposed to the Mazda's 225/55 R17 Toyo Proxes and the Holden's 225/55 R17 Bridgestone Turanzas) it also generates less cornering
grip.
In Image Problem, he comes to
grips with past perspectives: The solution may therefore be / to
narrow the zone of reaction to a pinprick / and ignore what went
on before, even when we called it life.