The difference between an upright rowing wide grip vs narrow grip! Who is better?

Should I hold it narrowly or wide when rowing upright?

　　Urgent rowing has long been one of the main shoulder training movements. In fact, shoulder push and upright rowing are the only two shoulder multi-joint movements.

　　The shoulder push is biased towards "push" and will mainly stimulate the three blocks of the deltoid muscle (front, middle, and back) and trapezoid muscles, while the upright rowing is biased towards "pull" and stimulate the same part.

　　But many fitness players will have a question when practicing upright rowing?

Should I hold it a little wider? Or a little narrower? Is there any difference?

　　Narrow grip: Traditional upright rowing uses a narrow grip grip (about half a shoulder width) because this can lift the elbows to a height higher than the shoulders, so that the entire movement can have the maximum range of movement.

　　Wide grip: There are two reasons for using a wide grip training method (the spacing between the palms is wider than the shoulders):

　　　1. Avoid lifting the elbows too high, which can easily cause injury to the rotating muscles.

　　2. It can stimulate more middle three The slitmus muscles make the shoulders look wider and fuller.

　　Scientific research: Researchers from Manfez University measured the muscle activity of various parts of the deltoid muscle (front, middle, back) and trapezoid muscles (upper and middle) when using narrow grips (half shoulder width) and wide grips (two times shoulder width)

　　They found that when using wide grip training, the muscle activity of the middle and back triangles included 20% more than the narrow grip. In addition, wide grips also have greater stimulation to the upper oblique.

　　Conclusion: Operating upright rowing with a wide grip is the best choice to stimulate the deltoid and trapezoidal muscles.

　　The vertical rowing training movement is arranged between shoulder push and peaceful movements in your shoulder training schedule. Using a wide grip method (double the shoulder width between the palms) will give you greater stimulation to the mid-deltoid and deltoid muscle posterior bundles. At the same time, try to use a Smith machine or dumbbell to operate this classic movement.

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