I’m here to tell you that if you only use one grip technique when you are training your back that you are limiting your potential - FACT!
Because your back is such a large muscle group, changing up your grip technique when focusing on your back will really help you to reach ALL areas and maximise your growth potential.
So, here are the top 3 grips that I recommend you try for faster and more effective back growth!
Reverse Grip
This is my favorite grip for pulldowns, I find it hits my lats the best. You can also use a reverse grip for pull-ups & bent over rows. Top tip - at the peak contraction, make sure you give an extra squeeze on the lats so that you really get that pop!
Semi-Supinated
Using a semi-supinated grip for pulldowns & seated cable rows is a great way to introduce new stimulation. You will use less weight, but I find it's a great angle to squeeze the scapulas together and really get a hard contraction in the middle of the back. Top tip - using a semi supinated grip really helps you to achieve maximum contraction at the bottom of each rep!
Rotating Grip
This can be used for single arm dumbbell rows & seated single arm cable rows. Make sure you start with your wrists internally rotated, then rotate them into a semi-supinated position as you pull the weight. Top tip - using the rotating grip technique can really help with getting a stronger contraction in the lats!
One important thing I want to highlight with grip variation is that although changing up your grip techniques when training your back is a good thing and will definitely make a difference to your progress, it is also very important that you make sure you spend enough time really mastering each movement.
Using a poor technique is a waste of your time and energy and you won’t see the recruitment of muscle that you are looking for, so always make sure you get the technique right and do them well.
We are looking for quality reps, so make each one count!
And if getting a killer back is one of your goals but you feel you are just not getting the results you are looking for then why not join my personalised transformation program to give you that extra guidance to help you to achieve your FULL potential?
It is 100% tailored towards you and your goals, including a personalised workout program and bespoke meal plan, to help guide you to success through your health and fitness journey.
Click here for more information, it would be my honour to help you finally achieve the results you have been dreaming of!
And remember, be stronger than all of your excuses and
GET SHIT DONE!
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