With your hands set closer, you bend your elbows to a greater degree, which recruits the biceps. The pectoralis major helps out with shoulder extension. With your hands in a close-grip position, you place the shoulders and elbows in a more mechanically advantageous position. Placing the hands in a position where the biceps brachii and pectoralis major are able to contribute means that you'll be able to complete more repetitions of close-grip pull-ups than wide grip.
Your latissimus dorsi and other wide-grip pull-up muscles in the back have to lift a greater percentage of your body weight with wide-grip pull-ups, which makes it the more challenging of the two versions. Another pull-up option is to use a close grip, but with your hands flipped around so that your palms are facing you. While the latissimus dorsi continues to be the primary mover, this version, which is often referred to as a chin-up , more heavily involves the biceps brachii muscle.
Therefore, chin-ups are an effective way to build strength for those interested in eventually being able to perform a wide-grip pull-up. Can't do a pull-up with either grip? No problem. Part of your abdominal muscles, the external obliques are located along the sides of your abdominal wall. Conrad says this muscle helps stabilize the core and assist the abdominal section during shoulder flexion. The great thing about pullups is that you can change your grip to recruit different muscles.
One way to do this is with the close-grip pullup. The close-grip version of the pullup changes the width of your hands. With wide grip, your hands are more than shoulder-width apart. In close grip, you move your hands closer together, which impacts how your shoulder joints move as you perform the exercise. The closer grip also allows you to recruit your biceps and chest muscles more than the wide grip, which means you may be able to complete more repetitions.
Performing the same exercise repeatedly can lead to boredom, overuse, and a decrease in performance and gains.
Here are some alternative exercises you can try:. Using a thick exercise band to assist in the pullup allows you to target the same muscles with enough support to be able to do the move with good form.
Having the strength to do a wide-grip pullup is no easy feat. After you successfully do it once, though, the feeling of accomplishment is pretty awesome. Remember, if the traditional wide-grip pullup is too challenging, try one of the modifications mentioned above. Strict form and recruiting the correct muscles matter more than the number of repetitions you perform. This can help a more balanced physique and can create more of a 3-D effect as far as upper body muscle development.
Since the close grip changes the emphasis on the back muscles, close grip pull-ups can help build more back thickness because of the emphasis on the inner lats and lower traps. If you are looking to build more functional strength and want to focus primarily on your lat development, wide grip pull-ups will be your exercise of choice. If you have developed a great deal of strength, the wide-grip pull-up will be more challenging than the close grip and continue to provide a great muscle stimulus.
The close-grip pull-up may also be your superior choice if you are looking to build more balanced muscle through the upper body the way that a gymnast does.
The majority of their pulling motion is more close grip-based and creates more of that 3-D muscle appearance. The one downside here is that the close-grip pull-up may cause more strain on the shoulders so if you have any rotator cuff issues, they could be aggravated more during a close-grip pull-up. The ideal solution is to combine both close, and wide-grip pulls ups during your back or pulling days.
It will help to create more variation through your workout and give the muscles through the back, and upper body, a constantly changing stimulus. To give some alternatives to the close grip pull-up you can position your hands so your palms are facing towards you making it a chin-up.
This will engage the biceps to a higher degree. Another option — and to really make them more challenging — is to use a towel to perform close grip pull-ups.
Loop a towel over the bar so that the ends are hanging down on each side and between shoulder-width apart. You will grip each end of the towel with your hands and perform a pull-up while holding on. This will engage all the muscles in your hands, wrists, and forearms along with the back. This exercise will build immense back, arm, wrist, and grip strength.
If you are performing a close-grip pull-up at home you will need a home or outdoor pull-up bar , Most gyms should have a pull-up bar either attached to a multi-functional exercise machine or separate on its own. A certified personal trainer, Adnan specialises in weight loss, muscle building, body conditioning, core strengthening and injury rehabilitation.
Adnan comes from a sporting background, where he has played football, badminton, rugby, and swimming all at various levels. The latissimus dorsi, biceps, and forearms are the largest prime muscle movers in this exercise, though the hands, deltoids, rhomboids, and trap 3 muscles are also involved.
This particular form of pull-up demands a great deal from the brachioradialis muscle — the forearm muscle that starts on the outside of the elbow, and runs along the top of the forearm when your hand is in a neutral position.
The strength of the shoulder in explosive extension is a key to improvement in many sports endeavors. Examples include producing better running speed in the first 30 meters of sprinting, and as an indicator of throwing speed in sports such as baseball and softball. In mixed martial arts and judo, the strength of the grip — also trained in pull-ups and chin-ups — as well as the ability to pull your opponent with great force, are key determinants of success.
To perform the close grip pull-up, grasp a suspended straight bar with a palms-away grip anywhere inside the width of your shoulders.
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