T Nation

Chin Up/Pull up Grip Variation Advantages


#1

Could someone please enlighten me as to the benefits of each grip variation on chin ups and pull ups (chin ups being grip facing you, and pull ups being grip facing away according to "Common Exercise Misconceptions Part 2").

So, what is emphasized on a wide grip, neutral grip and narrow grip for chin ups and pull ups?

Thanks in advance.


#2

Palm facing you = more emphasis biceps.
Palm facing away = more emphasis forearms.

Narrow grip = lats
Wide grip = middle back/external rotators (teres major, infraspinaus)


#3

Wider grip is more for back width and a narrower grip is for thickness.

When your arms are moving down perpendicular to your body, that’s working thickness.

When your arms are moving down more outwards or parallel to your body, that’s working width.