Does Grip Change Back Recruitment?

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Modern Meathead Notes:

• The conclusions made by this influencer were wrong for one main reason: the direction of resistance never changes between variations!

  • The width that you pull from will impact muscle recruitment to some degree, but resistance direction will be the most relevant consideration to make when identifying what muscles need to work most.

  • Changing your grip may incidentally affect muscle recruitment for these reasons, but targeting the vertical and horizontal lats differently requires a difference in resistance direction.

• If you’re going to target the vertical portions of the lat specifically, you need to use a more vertical direction of resistance.

• If you’re going to target the horizontal portions of the lat specifically, you need to use a more horizontal direction of resistance.

• If you want to train as much of your total lat as possible with a single motion, you’d ideally use a direction of resistance that falls between being vertical and horizontal (somewhere around 120º from the torso).

Check out the video below, which goes much more in depth on how grip affects (lat AND upper back) recruitment in rows in pull-downs (this is half of the full lecture - if you wish to see the full video, subscribe for 16 cents/day below and you’ll get instant access to the full thing!):

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