Last Update On December 22, 2011
Do Wide Grip Rows For Upper Back
The back is probably the most beautiful muscle group. In order to effectively hit it from top to bottom you have to do a few different exercises and while close grip chin-ups and pullovers are great for lat the upper back which is formed by the trapezius, teres, rhomboids, spinal erectors, rear deltoids...etc need a different approach.
Unlike what many people think when you perform exercises where the upper arm moves closer to the torso you are actually placing more stress on the lats. If you believe wide-grip pull-ups are best for lats read this article in order to see why you need close grip for "real" lat work.
In order to place more stress on the upper musculature we need to do the exact opposite - use a wide grip and row instead of pull-up/chin-up. Also it's very important to pull the bar/dumbbells closer to your sternum rather than your belly region. One of the best ways to implement wide grip rows into your training is to perform Bulgarian rows on rings.
"Hmmm...but does this mean that I will have to use less weight?"
Yes, it does. Remember weight is just a tool. In this case we are forced to use lighter weight because of the less favorable leverage not because we feel like it.
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