For some reason wide grip pull downs facing away always seem to be considered better, I've heard people say it gives a better stretch but I've never understood why that would be (seems to make more sense that a close grip would give a better stretch) and I've never heard any other justification, just heard that its 'better'.[b said:Quote[/b] (dkm1987 @ Oct. 17 2005,7:18)]I prefer narrow grip palms facing me. Full ROM of the lats plus it allows heavier work on synergistic muscles. IMHO one of the best compounds around. Especially since you don't need anything fancy, a bar, dip belt, some plates and your done.
Yep[b said:Quote[/b] ]Full ROM would imply more stretch...no?
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No it's not that the difference is because it hits different areas of the lats. It's more about shoulder mechanics. The lat inserts on the humerus so any movement that straightens the humerus stretches the lat. Wide pronated grip chins do not extend the humerus to the same extent. During the contraction once the bar starts coming close to your chest the lats are no longer the primary mover your traps pick it up. For overall effectiveness they are probably equal. But for isolating the lats either close grip (pronated or supinated both will allow full extension of the humerus) or pullovers work better.[b said:Quote[/b] (Fausto @ Oct. 18 2005,4:56)]I personally feel that this exercise as close grip underhand hits a different lat area than at a wide grip overhand.
[b said:Quote[/b] ]see attachment
I did the same thing a while ago and posted it somewhere around here.[b said:Quote[/b] (Fausto @ Oct. 18 2005,7:45)]Vaguely familiar? - I drew up the table from the exrx.net site on latissimus dorsi exercises - ie chin ups.