Most effective pull-up grip.

[Serea]

Is there one overall most effective pull-up grip and width?

I know this question is pretty vague but I've got about 4 different grip/width combos to choose from and am wondering which one people think is the most effective in general.

 

[BigWh1tey]

effective in what way?

 

[Serea]

For building the upper back/lats.

 

[NWinters]

palms out

 

[sk*]

Yup, palms facing away and wider grip.

-sk

 

[casualbb]

One's not more effective than the other, just different. The most general one is probably medium width, palms out.

 

[sk*]

I feel my lats get used more with a wider grip, and it is a lot more biceps with palms facing me. IMO.

-sk

 

[Zander1983]

Recently I've had some pain in my right shoulder using a palms out grip. I think it might be my bicep tendon. Would that make sense?

I tend to rotate grip direction and width.

 

[spatts]

I like close and away for upper back, wide and away for lats, and close and facing for biceps and lats. This last one is my favorite for bench sidework.

 

[Mike_Rojas]

I think it's good to rotate them

 

[Serea]

Thanks all.

 

[coolcolj]

There is no difference as far as the back goes, but you're stronger with a chin up grip - palms facing. And use a shoulder width grip for a longer range of motion.

parallel grip will recruit some different muscles however.
And for the arms there is a big difference between the grips.

 

[JOKER47]

I just recently tried wide-grip, pull-downs with light bands, and that hit my lats better than a pulley machine ever has.

I guess the grip could be described as "neutral" due to the fact I just grabbed the bands and pulled my elbows to my lats. So they weren't really facing away or towards me.

.02,
Joker

 

[Mike_Rojas]

I just recently tried wide-grip, pull-downs with light bands, and that hit my lats better than a pulley machine ever has.

I guess the grip could be described as "neutral" due to the fact I just grabbed the bands and pulled my elbows to my lats. So they weren't really facing away or towards me.

.02,
Joker

Bands are awesome because they get harder as you go. I'm going to try pulldowns with them. I've been doing pressdowns and they kick ass for that!

 

[Dave949]

Is there one overall most effective pull-up grip and width?
which one people think is the most effective in general.

The most effective grip and width is the grip and width which feels like it is working the target muscles best for YOU !!!

Try each and over a period of time you will feel and know which works best .
aka........ instinctive training.

 

[BigWh1tey]

alternate, see what works best for you, i always like palms in close grip that really streches the lats. palms out , behind the neck is brutal. neutral grip , close is where I am strongest.

 

[louden_swain]

Reverse grip (using a shoulder width hand placement). . .if you get too close, your biceps will do most of the work.

 

[JJFigure]

I have shoulder issues, but have found using a wide, neutral grip hits my lats well without bothering my shoulder. I also use a wide, neutral grip on pulldowns, for the same reason.