Grip Width is Key to Targeted Back Training

Back training doesn't come easy for many bodybuilders because of the size and complexity of the back muscles, as well as the unique angles and roles of these muscles. An educational degree in exercise physiology would be helpful, but simply having the right knowledge is every bit as useful for building a wide and massive back. There's a lot of real estate to cover when training your "back," including the lats (upper and lower regions), middle and lower traps, rhomboids, teres major, rear delts and even erector spinae (lower back), making this bodypart second only to legs in terms of degree of muscle mass involved.

Using a Wide Grip

A wide grip (wider than shoulder width) puts your elbows in a position up and away from your body. This position is conducive to working the uppermost and outer lats, which is ideal for increasing width and emphasizing the V-taper. Because of their attachment on the humerus (upper-arm bone), when you position your elbows up and out (when taking a wide grip), your lats are fully stretched. A muscle that's completely stretched can contract more strongly, so this arm position is key to maximally recruiting the upper lats.

Using a Narrow Grip

A less-than-shoulder-width grip forces your elbows to stay close by your sides. The close grip is perfect for developing the middle back, as well as for adding mass and thickness. With your elbows at your sides, more of the movement is at the shoulder blades and middle back instead of the shoulder joint. Additional emphasis is placed on the traps, teres major and rhomboid muscles, all of which contribute to middle back development.

Almost every back exercise can be performed with a wide or narrow grip. Additionally, hand position can also be altered (palms up, down or facing each other), changing the emphasis of the movement just slightly more. Don't forget that to work your lower back, you also need to include movements like back extensions, good mornings or stiff-legged deadlifts which require you to bend

at the waist.

The next time you're feeling limited by the exercises in your back repertoire or you're ready for a change, keep in mind that just by changing your grip, your options are virtually unlimited.

Exercises for Wider Lats:
1. Wide-Grip Pulldowns
2. Wide-Grip Pull-Up
3. Wide-Grip Bent-Over Barbell Row
4. Wide-Grip Seated Cable Row

Exercises for Middle Back Thickness
1. Close-Grip Pulldown
2. Close-Grip Pull-Up
3. Close-Grip Seated Cable Row
4. Close-Grip T-Bar Row
5. One-Arm Dumbbell Row