The Most Optimal Grip Width For Pull-ups And Lat Pull Downs

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IN TODAY’S ISSUE
The Most Optimal Grip Width For Pull-ups And Lat Pull Downs.

If you ask any bro in the gym, generally you will be told “wider is better” or perhaps your told a wider grip trains your back better whereas a closer grip trains your arms more.

We also have the subject of pronation, supination or neutral when it comes to grip orientation when pulling.

Today we will look at the science available on optimal grip width and hand orientation when training vertical pulling patterns, ie., Pull-ups and Lat Pulldowns. Do any come out on top?

What You'll Find Out

• 🤓 Pronation vs Supination vs Neutral

• 💪 Wide vs Close vs Medium

• ✍️ TL:DR - Key Takeaways & Practical Applications

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WHAT’S UP
Pronation vs Supination vs Neutral.

Firstly, the common belief is that pronated grips train your back more and supinated grips train your biceps more, where as neutral…no one really knows.

A randomised controlled trial by (Lusk et al., 2010), which involved 12 healthy men, compared wide and narrow pronated vs wide and narrow supinated grips using a lat pulldown machine.

Each subject performed all 4 variations, over two trials using 5 repetitions at estimated 70% 1RM with a 2 second concentric and eccentric. The grip widths were determined based on each individuals shoulder width.

The trial revealed that a pronated grip elicited greater Lat activity than a supinated grip. However regardless of grip type or width, there was no significant difference in activation of the middle trapezius or biceps brachii. With the authors stating the pronated LPD was the best for targeting the lats, regardless of width used.

A study by (Youdas et al., 2010) involving 21 men and 4 women, compared the pronated vs supinated pull-up vs a patented handle system to wrap around a pullup bar called the “Perfect·Pullup™”, which allowed for rotation of the hand position during the pullup.

The authors of the study used electromyography surface electrodes (EMG) on the lats, pectoralis major, lower trapezius, biceps brachialis, infraspinatus, erector spinae and external obliques to record electrical muscle activity.

These results show that the lats don’t see any meaningful change in activation based on grip orientation. Where as the biceps and pecs are activated more when using a supinated grip.

I have only been able to find one study which includes neutral grip within the comparisons, which was carried out by (Dickie et al., 2017) using 19 strength trained male participants with surface EMG to measure muscle activity.

They compared pull-ups using a neutral, pronated, supinated or rope grip. They found that over the full repetition of the pull-up, the pronated grip resulted in the highest activation of the middle traps compared to the neutral grip. However, activation of the lats, biceps brachii, brachioradialis and lower traps were the same between variations.

SCIENCE BRO
Wide vs Close vs Medium

A study by (Andersen et al., 2014) compared 3 grip widths - close, medium and wide, when it came to performing a 6 repetition maximum with EMG data of the agonist pulling muscles involved.

For you fitness nerds, the width used was:

• Close - 1 x times the biacromial distance (the width of your shoulders)

• Medium - 1.5 times

• Wide - 2 times

The results firstly showed that strength was greater in both the close and medium grip width group than the wide group, with the close and medium seeing no difference in strength.

They also found that the EMG activation between the grip widths used in the study for the lats, trapezius, or infraspinatus were similar, but a tendency for biceps brachii activation to be greater for medium vs. narrow.

During the eccentric portion of the lift, they found greater activation using wide vs. narrow grip for lats and infraspinatus, and tendencies for medium to show greater activation than close grip for the lats, and medium greater than wide for biceps.

THOUGHTS

When it comes to choosing your grip width, other things other than muscle activation come into play.

• Firstly, training the muscle through a full range of motion and in lengthed positions (there is growing scientific data showing why this is important and we have covered it before when researching optimal tricep training). While you may complete a full range of motion doing wide grip pull ups, the lats never really get as good of a range of motion or stretch when at the end of the lift due to the biomechanics of your arm angle. Whereas a medium grip, you should really be able to feel the stretch in your lats at the top.

• Secondly, going very wide with vertical pulling movements can increase injury risk around your shoulders for some people, and most can find it uncomfortable.

A medium grip width as shown in the study above, seems to be the perfect balance between close and wide, when it comes to muscle activation, strength capability and the reduced risk of injury.

TL:DR
Key Takeaways & Practical Applications

• A medium grip width (roughly just outside shoulder width, or between 1-1.5 shoulder width to be the best overall, with activation and strength.

• Utilising a wide grip may cause shoulder issues for some people, while also reducing the stretch on the lats at the top of the movement.

• The body of scientific data points towards a pronated grip being the best for lat activation however, some studies have shown smaller to no difference in activation.

• Using a supinated grip utilises the biceps more, however still actives the lats very well.

At the end of the day, play about with grip width and hand orientation. You may find one works best for you, and when that variation becomes stale, you stall or you simply are just bored of it throw in another.

There is also no reason why you can’t use multiple variations throughout your training program during the week. Back session A for example could include pronated and neutral grips. Where as back session B for the week may include supinated followed by pronated.

That’s it for today ✌️

If you have any questions you’d like answered, topics you would like discussed, or perhaps some feedback, email them over to me at: [email protected]

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