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    Registered User STRYDG's Avatar
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    Back - Width vs Thickness exercises

    Hi all,

    Could someone help me with what BB/DB lifts that fall into either width/thickness category or if they are an all rounder? There must be 'better' than other lifts too? Currently my preferred lifts are BB row (supinated grip) and DB rows (neutral grip). Also have multi grip pull up bars, neutral is probably my most go to form.

    Thanks!
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    Registered User BeginnerGainz's Avatar
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    Pretty simple

    Width: emphasizes lats and teres major. Generally keeping the elbows tucked to the side (driving the elbow down) will work the lats preferentially.

    Thickness: emphasizes traps, rhomboids and depending on the exercise, the erectors as well. For thickness, your gonna want some flair in the upper arm, basically trying to retract the scapula as much as possible.

    Some of it is a little more nuanced than that but I pretty much covered the major differences.
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    Registered User EliKoehn's Avatar
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    And if you perform deadlifts, rows and pullups consistently and with progression, you're 80% taken care of in both regards. However, with the latter two, elbow placement is a variable and could make a difference.
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    Registered User STRYDG's Avatar
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    Thanks BG/Eli.

    That's good to know as I am doing those 3 exercises. With rows my grip is just roughly shoulder width, should I go wider? I do focus on pulling by trying to get elbows as far back a possible which helps that connection and retracting the scapula. Does the hand position or where you pull the bar to make much of a different on rows of pull up variations to the back?
    Last edited by STRYDG; 09-21-2021 at 05:33 PM.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by STRYDG View Post
    Thanks BG/Eli.

    That's good to know as I am doing those 3 exercises. With rows my grip is just roughly shoulder width, should I go wider? I do focus on pulling by trying to get elbows as far back a possible which helps that connection and retracting the scapula. Does the hand position or where you pull the bar to make much of a different on rows of pull up variations to the back?
    Too wide (and too narrow, for that matter) is actually detrimental. I never go more than slightly beyond shoulder width. There just isn’t any advantage.

    Hand and more importantly upper arm positioning, and where on the body you pull to, does make a difference, but it would be more readily apparent the more advanced you are as a lifter, if at all.
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    I don't think it can be done, at least not in the sense to make it visible.
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    Underhand bent rows, I did those for awhile until it injured my elbow for many months. I learned my lesson, never again - on rows I always liked dumbbells better cause there's more stuff you can do with em and they unilaterally work the lat which I also love. As far as pullups, if i'm hitting back i'll use wide grip, but if i'm doing biceps i'll use chin ups as my main exercises, and superset with relevant isolations respectively.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by TheShadowMan View Post
    Underhand bent rows, I did those for awhile until it injured my elbow for many months. I learned my lesson, never again - on rows I always liked dumbbells better cause there's more stuff you can do with em and they unilaterally work the lat which I also love. As far as pullups, if i'm hitting back i'll use wide grip, but if i'm doing biceps i'll use chin ups as my main exercises, and superset with relevant isolations respectively.
    I never program underhand rows of any sort for that reason. It is too easy to piss off the long head of the biceps and/or one of the more delicate elbow flexors.
    Last edited by BeginnerGainz; 09-24-2021 at 10:31 PM.
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