The Effect of Grip Width and Hand Orientation w. Pull Ups

Author
SheRu
Go John Henry!
2013/02/15 22:48:55 (permalink)
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The Effect of Grip Width and Hand Orientation w. Pull Ups

The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down

Leslie, Kelly. L. M. BSc (Hons); Comfort, Paul MSc, CSCS*D

Published Ahead-of-Print


Abstract


SUMMARY: HAND ORIENTATION (SUPINATED, NEUTRAL, PRONATED) AND GRIP WIDTH ARE COMMONLY VARIED DURING PULL-UPS AND LAT PULL-DOWNS IN AN ATTEMPT TO FOCUS THE TRAINING ON SPECIFIC MUSCLE GROUPS OR TO ENSURE THAT THE MOVEMENT IS SPECIFIC TO THE SPORTING ACTION. THE AIM OF THIS ARTICLE WAS TO IDENTIFY IF VARYING GRIP WIDTH AND HAND ORIENTATION EFFECTS MUSCLE ACTIVITY DURING PULL-UPS AND LAT PULL-DOWNS. IT HAS BEEN DEMONSTRATED THAT USING ROTATING HANDLES DURING PULL-UPS OR USING A PRONATED GRIP DURING LAT PULL-DOWNS TENDS TO RESULT IN THE GREATEST ACTIVATION OF THE LATISSIMUS DORSI, WITH NO DIFFERENCE IN LATISSIMUS DORSI ACTIVITY BETWEEN GRIP WIDTHS.
(C) 2013 National Strength and Conditioning Association


 
#1

4 Replies Related Threads

    sis
    NO Sissy !!
    Re:The Effect of Grip Width and Hand Orientation w. Pull Ups 2013/02/16 14:11:19 (permalink)
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    Oh.. je zou denken dat geproneerd of gesupineerd vij de pulldown niet zoveel uitmaakt omdat de rotatie wel over de tussenliggende gewrichten wegvloeit. Fijn dat de wijdte niet uitmaakt. Wijder is lastiger vind ik.  
    #2
    SheRu
    Go John Henry!
    Re:The Effect of Grip Width and Hand Orientation w. Pull Ups 2013/02/16 14:22:13 (permalink)
    0
    Ja, en ik vind het ook gevoeliger aan m'n oude schouderklachtje. Dus ik vertikte het. Al stond er in de conclusie dat er wel meer onderzoek gedaan moet worden naar gripwijdte en.... bennikvergeten. 
    #3
    3XL
    Senior Moderator
    Re:The Effect of Grip Width and Hand Orientation w. Pull Ups 2013/02/17 15:57:37 (permalink)
    0
    Zou toch wel willen weten wat die diverse greep breedtes waren. Vooral of bij de smallere varianten de ellebogen naar voren wezen ip van opzij zoals bij de bredere grepen.
     
    De onderzoekers hadden trouwens ook gewoon dit onderzoek uit 2010 er bij kunnen nemen blij
     
    Grip width and forearm orientation effects on muscle activity during the lat pull-down
    Abstract
    Based on electromyographic (EMG) studies, an anterior (in front of the face) wide grip with a pronated forearm has been recommended as the optimal lat pull-down (LPD) variation for strengthening the latissimus dorsi (LD) (Signorile, JF, Zink, A, and Szwed, S. J Strength Cond Res 16: 539-546, 2002; Wills, R, Signorile, J, Perry, A, Tremblay, L, and Kwiatkowski, K. Med Sci Sports Exerc 26: S20, 1994). However, it is not clear whether this finding was because of grip width or forearm orientation. This study aimed to resolve this issue by comparing wide-pronated, wide-supinated, narrow-pronated, and narrow-supinated grips of an anterior LPD. Twelve healthy men performed the 4 grip variations using an experimentally determined load of 70% of 1 repetition maximum. Two trials of 5 repetitions were analyzed for each grip type. Participants maintained a cadence of 2-second concentric and 2-second eccentric phases. The grip widths were normalized for each individual by using a wide grip that corresponded to their carrying width and a narrow grip that matched their biacromial diameter. Surface EMG of the LD, middle trapezius (MT), and biceps brachii (BB) was recorded, and the root mean square of the EMG was normalized, using a maximum isometric voluntary contraction. Repeated-measures analysis of variance for each muscle revealed that a pronated grip elicited greater LD activity than a supinated grip (p < 0.05), but had no influence of grip type on the MT and BB muscles. Based on these findings, an anterior LPD with pronated grip is recommended for maximally activating the LD, irrespective of the grip width (carrying width or biacromial diameter).  
    post edited by 3XL - 2013/02/17 16:09:09
    #4
    suzane
    Feather Weight
    Re:The Effect of Grip Width and Hand Orientation w. Pull Ups 2013/08/20 09:44:38 (permalink)
    0
    Much of the way lat pull-downs are performed is based on personal belief and experience. Though the lat has a few anatomical variations from person to person, it still ultimately performs the same two major actions for everyone. With the movement, the bar path will go in one of two directions. The bar can be pulled in front of the head or behind it (or you can rock back like your dodging an undercut (not the optimal method) for a few). Any pull-down movement performed behind the head can narrow and impinge the tendons that run through the subacromial space and lead to pain or even tendentious in the glenohumeral joint if it is done repetitively (2). There is an endless number of ways to perform the movement. But which one is the best for muscular development and shoulder health?
    #5
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