I plan to use the standard grip, rope grip, wide grip and narrow
grip versions of the exercise and for the six weeks that I follow this plan I will do no other exercise.
This week I have been concentrating more on the wide
grip version of the exercise and although it does restrict the movement and will therefore not build the pulling power that the standard one does it is never the less a fantastic exercise for the lower lats that can really isolate them especially if you hold the position at the top and bottom of each rep.
Not exact matches
Pull ups
of all
versions are some
of the best back
exercises, but the wide
grip pull up will really help develop that v - shape appearance.
Although this
exercise works the same muscles as the standard
version, when you first include this technique in your training you will find that your
grip will give in before your muscles tire, however, after some practice it will soon be strong enough to withstand the demands required
of it.
This
exercise should be done with a shoulder width
grip for all over muscle building and the wide
grip version should only be used to increase the size
of the lower lats.
In this
version, you'll be using a pair
of heavy dumbbells and performing the close
grip press
exercise in a very specific way... a way designed to put even GREATER muscle - building tension on the triceps throughout the
exercise.
All
of the forearm, shoulder, and back muscles work during both
versions of the
exercise, changing
grips just slightly changes the emphasis.
The close -
grip position is basically the weakest
version of the bench press
exercise.
This means you can do close
grip or wide
grip versions of the above
exercises.