Wide Grip Vs. Close Grip Bent Over Rows: Unlock Your Lat Potential

Bent over rows are a compound exercise that targets the muscles of the back, shoulders, and arms. They can be performed with a variety of grips, including wide grip and close grip. Each grip variation has its own advantages and disadvantages, making it important to choose the one that is right for your individual goals and abilities.

Wide Grip Bent Over Rows

Wide grip bent over rows are performed with the hands placed shoulder-width apart on the barbell. This grip variation emphasizes the work of the latissimus dorsi, which is the large muscle that runs along the sides of the back. Wide grip rows also target the teres major, which is located beneath the latissimus dorsi, and the rhomboids, which are located between the shoulder blades.

Benefits of Wide Grip Bent Over Rows

• Increased latissimus dorsi activation: The wide grip forces the latissimus dorsi to work harder to pull the weight up to the chest.
• Improved shoulder stability: The wide grip helps to stabilize the shoulders, making it a good choice for people with shoulder pain or instability.
• Reduced risk of bicep strain: The wide grip reduces the amount of stress on the biceps, making it a good choice for people with bicep pain or weakness.

Disadvantages of Wide Grip Bent Over Rows

• Can be difficult to maintain proper form: The wide grip can make it difficult to keep the back straight and the core engaged.
• May not be suitable for people with shoulder pain: The wide grip can put stress on the shoulders, making it a poor choice for people with shoulder pain or instability.

Close Grip Bent Over Rows

Close grip bent over rows are performed with the hands placed close together on the barbell. This grip variation emphasizes the work of the biceps, which are the muscles located on the front of the upper arm. Close grip rows also target the brachialis, which is located beneath the biceps, and the forearms.

Benefits of Close Grip Bent Over Rows

• Increased biceps activation: The close grip forces the biceps to work harder to pull the weight up to the chest.
• Improved forearm strength: The close grip helps to strengthen the forearms, making it a good choice for people who want to improve their grip strength.
• Reduced risk of back strain: The close grip reduces the amount of stress on the back, making it a good choice for people with back pain or weakness.

Disadvantages of Close Grip Bent Over Rows

• Can be difficult to maintain proper form: The close grip can make it difficult to keep the back straight and the core engaged.
• May not be suitable for people with bicep pain: The close grip can put stress on the biceps, making it a poor choice for people with bicep pain or weakness.

Which Grip Variation is Right for You?

The best grip variation for you will depend on your individual goals and abilities. If you are looking to build muscle in your back, then wide grip bent over rows are a good choice. If you are looking to build muscle in your biceps, then close grip bent over rows are a good choice. If you have shoulder pain or instability, then you may want to avoid wide grip bent over rows. If you have back pain or weakness, then you may want to avoid close grip bent over rows.

How to Perform Bent Over Rows

To perform bent over rows, follow these steps:

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Bend over at the hips and grab the barbell with your hands shoulder-width apart (for wide grip rows) or close together (for close grip rows).
3. Keep your back straight and your core engaged.
4. Pull the barbell up to your chest, squeezing your shoulder blades together at the top of the movement.
5. Slowly lower the barbell back to the starting position.
6. Repeat for 8-12 repetitions.

Variations of Bent Over Rows

There are a number of variations of bent over rows that you can try, including:

• Dumbbell bent over rows: These rows are performed with dumbbells instead of a barbell.
• Kettlebell bent over rows: These rows are performed with a kettlebell instead of a barbell.
• Single-arm bent over rows: These rows are performed with one arm at a time.
• Reverse grip bent over rows: These rows are performed with an underhand grip on the barbell.

In a nutshell

Bent over rows are a versatile exercise that can be used to build muscle in the back, shoulders, and arms. The best grip variation for you will depend on your individual goals and abilities. If you are unsure which grip variation is right for you, talk to a qualified personal trainer.

Answers to Your Questions

• What is the difference between wide grip and close grip bent over rows?

Wide grip bent over rows emphasize the work of the latissimus dorsi, while close grip bent over rows emphasize the work of the biceps.

• Which grip variation is better for building muscle?

Wide grip bent over rows are better for building muscle in the back, while close grip bent over rows are better for building muscle in the biceps.

• Which grip variation is better for people with shoulder pain?

Close grip bent over rows are better for people with shoulder pain, as they put less stress on the shoulders.

• Which grip variation is better for people with back pain?

Wide grip bent over rows are better for people with back pain, as they put less stress on the back.

• How many sets and repetitions should I do?

Aim for 3-4 sets of 8-12 repetitions of each exercise.