![]() ![]() The amount of lat activity was virtually the same during all three movements. They found that lat activity was nearly the same in both variations.Īnother study compared three types of pull-ups: the standard overhand-grip pull-up, the chin-up, and the "perfect" pull-up (using pull-up handles that rotate). Two of those variations were a pull-up (pronated) and a neutral-grip towel pull-up. One looked at four different vertical pulling variations. Two research teams examined muscle activation during pull-up variations. ![]() ![]() What does the research say? Pulling variations hit the lats virtually the same. But if you're trying to hit your lower lats, a wide-grip pull-up is best. Want to train your upper lats? Go with a close-grip chin-up. Plus, the lower fibers of the lats take more of the load during shoulder adduction and the upper fibers take most of the load during shoulder extension. Using a pronated grip can make it easier to perform adduction of the shoulder joint, but pronation and supination alone don't dictate the recruitment of the muscles of the back. It's because of this adduction function that the people who claim that wide grip pull-ups are better for the lats are correct, but not for the reasons they think.īecause of the adduction function of the lats, grip width has an impact on recruitment of the lats. Most people who ignore this important function struggle putting width on their backs. The second function of the lats is to adduct the shoulder joint – drawing your upper arm down and in toward your torso. Shoulder extension occurs during both the pull-up and chin-up. What hits the lats better? The main function of the latissimus dorsi is to extend the shoulder. ![]()
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