Wide grip on BB bentover rows?

[MsBeverlyHills]

typically your grip is pretty close to this guys-
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

but I really want more lat development- so Im trying a wider grip, like you would use on lat pulldowns. what do you guys think?

thanks

 

[Guinness5.0]

I don't have lots of experience w/ bb rows, but when I started using them it was with a grip a tad narrower than what you linked. My lats got a ton better due to that movement (and I am not referring to "pump" or "soreness"- they got noticeably bigger ), so I tend to side with going narrower for lat use. Also, do 'em explosively and as close to 90* as possible.

There's a pretty good row thread going around right now that may be worth checking out.

 

[Scotsman]

Try using an underhand grip instead of an overhand grip and make sure that you are bent over pretty far(dirty thoughts right now) so that your traps aren't doing much of the work, also try to keep your rhomboids tight so that the lats become the primary mover.

As for going wide it will help some but you'll also have to drop weight in order to keep for so the muslce gain benefits won't be the same. Instead use rows first and them move on to pullups/downs since you will have fatigued the rhombs and lower traps. This way again the lats become the primary mover.

Another point is that women don't have very much in the way of androgen receptors in the lats. This helps limit muscle growth there, whereas men have an abundance of AR's in their lats. This makes growing the lats more difficult for women.

Cheers,
Scotsman

 

[MsBeverlyHills]

Another point is that women don't have very much in the way of androgen receptors in the lats. This helps limit muscle growth there, whereas men have an abundance of AR's in their lats. This makes growing the lats more difficult for women.

Cheers,
Scotsman

i didnt know that.

will try the underhand grip..also Im going to add weight to pullups, now I can do 3x10 bodyweight so maybe add a couple plates (well maybe one!! LOL).

 

[anthrax]

Wide stance DL is also great for the lats

But my favorite would be wide stance pull-ups (even though I find it stressful for the cuff)

 

[casualbb]

why not just do lat pulldowns? no row will do as much for your lats as a vertical pull anyway

 

[HaZaRDouZ]

changfe it up cqant hurt

 

[vin01]

i always believed rows were more for thickness and pulldowns/pullups were for width?

is that incorrect?

 

[HaZaRDouZ]

vin is right but the wider u get the more thickness you need with the width too. i see what you're saying, there is a lateral machine that looks like you start with both hands in back of you, and then you push the weight forward into over your head and bringing down to your chest/stomach area. dorian yates does these religiously and this will get you what i think you're looking for.

 

[thelion2005]

i didnt know that.

will try the underhand grip..also Im going to add weight to pullups, now I can do 3x10 bodyweight so maybe add a couple plates (well maybe one!! LOL).

PM coming.

 

[Scotsman]

i didnt know that.

will try the underhand grip..also Im going to add weight to pullups, now I can do 3x10 bodyweight so maybe add a couple plates (well maybe one!! LOL).

I prefer the underhand grip, just make sure that you pull is coming from you back and not your bis. 3x10 is awesome for pullups especially for a woman. Definitely add some weight or do some pulldowns where you can add some weight. Again if you did a pull-up with two plates I will extend a marriage proposal, because that would be amazing.

As mentioned pulldowns/ups are better for building width, but rows also stimulate the lats in a major way. Your best growth will be using the two motions in conjunction with each other.

Cheers,
Scotsman

 

[Smurfy]

I also prefer the underhand grip. What a great exercise!