Wide grip pull ups are the grandaddy of them all. Grab the bar with a wide overhand grip and tilt your head back as you pull your chest towards the bar. This variation really widens the lats and will give you that classic V taper.
Which pull up grip is best for lats?
“The ideal hand position for pull-ups is to have your hands grip the bar slightly wider than shoulder-width apart. This position will ensure optimal engagement of the lats, whereas taking your hands too wide will put too much pressure on your shoulders and going too narrow will restrict your range of motion.
Are wide grip pull ups better for lats?
“The wide-grip pullup is an effective exercise to strengthen the back and shoulders, since the motion contracts the latissimus dorsi, the largest muscle of the upper body.”
Do wide pull ups work lats?
Pullups primarily work your lats. … Unlike chinups, which exert biceps more, pullups primarily target lats. Other muscles such as your triceps, shoulders and core play supporting roles. For a lat workout, try standard, wide, narrow or sternum pullups.
Are wide grip pull ups harder?
Pullups, done with both hands in an overhand (or prone) grip slightly wider than shoulder-width apart, prove to be the most difficult of the pair. The wide grip isolates your lats, taking away much of the emphasis from the biceps. The underhand alternative—chinups—receives high praise as both a bicep- and back-builder.
How many pullups can the average man do?
Men should be able to perform at least 8 pull-ups, and 13-17 reps is considered fit and strong. And women should be able to perform between 1-3 pull-ups, and 5-9 reps is considered fit and strong.
Why can’t I do wide grip pull ups?
If you can’t do wide grip pull ups work an easier variation (Chinups, regular width pull ups). Additional exercises can also be rows. … Wide grip pullups are harder and focus more on a smaller muscle, the teres minor. Keep working the normal grip ones for now, and eventually l sit pullups.
Why is a chin up harder than a lat pulldown?
Doing pull-ups forces you to be able to control your body and perform strength exercises at a higher level. Not only is the muscle tension higher when compared to lat pull-down exercises, but you also have much greater flexibility as to where you do pull-ups.
Why are dips easier than pull ups?
The main reason why dips are easier is because they target different muscle groups. Being able to do dips does not carry over in a significant way, to doing more pull-ups. The biomechanics differ between the two exercises, which makes it harder for some people to switch from dips to pull ups.
Are pullups or Chinups better?
For chin-ups, you grip the bar with your palms facing you, but with pull-ups, you grip the bar with your palms facing away from you. As a result, chin-ups better work the muscles on the front of your body, like your biceps and chest, while pull-ups are more effective at targeting your back and shoulder muscles.
How many pull ups build lats?
Performing the movement:
3-4 sets of these pull-ups are sufficient for getting a nice back and lat workout.
Why are chin ups easier than pull ups?
Chin ups are easier than pull ups. This is because chin ups put the biceps in a more active role, whereas pull ups take away much of the biceps activity, isolating the lats, which makes pulling yourself up considerably more difficult.
Do pull ups give you wider shoulders?
The muscle that gives the overall appearance of ‘broad shoulders’ is the ‘Latissimus dorsi’ or your ‘lats’. Wide pull-ups are a great exercise for targeting this region as well as your shoulders (deltoids), arms (both biceps and triceps), and forearms (from gripping the bar).
Will pull ups make my back bigger?
Pull ups are one of the best and simplest ways to build your back. They allow you to target the whole of your upper back, as well as your arms, shoulders, chest and core.
Do pull ups make you wide?
The breakdown: The king of the pulls, this exercise targets the lats from top to bottom but really emphasizes the top third, which makes it ideal as a width-builder. Due to the wide grip, the range of motion is often shorter than most pulls.