Posted on June 05, 2014 by Jenny Cromack

Often individuals training in the gym overlook which grip to use when performing rowing exercises. Its easy to become fond of one particular way of holding the weight, now although this doesn’t seem like much of an issue you’re actually seriously affecting how quickly and effectively you can make progress. This is particularly true for rowing exercises, you may unintentionally be focusing on the biceps opposed to the back or vice versa. If you look at it in more detail you may only be developing certain heads of the targeted muscle depending on which  grip you use.

To ensure you continue to make progress I have found that changing the emphasis every 4th-6th workout is most effective. This ensures that all of the heads of the targeted muscles are being overloaded and developed.

For example the medial head of the bicep is activated far more when you use a supinated close grip bent over row, opposed to a wide grip pronated row. What I like to do is every 6th workout change the grip, if you follow the following rules for rowing you’ll achieve far greater results for overall development

Session 1-6:

• Use a supinated grip for a horizontal pull (bent over supinated rows)
• Use a neutral grip for a vertical pull (neutral grip pull ups)

Session 7-12

• Use a pronated grip for a horizontal row (bent over pronated rows)
• Use a supinated grip for a vertical pull (Supinated pull ups)

Sessions 13-18

• Use a neutral grip for a horizontal row (seated cable row using the neutral grip attachment)
• Use a pronated grip for a vertical pull (pronated wide grip chin ups)

Using the format above ensures that all heads of the bicep are being developed, and all the major muscles of the back are being stimulated and worked in a progressive manor. This means that you’ll build muscle faster, tap into more motor units meaning you can train harder, leading to greater calorie burning. Its win win!

Ensure that you don’t change the grip every session though, you must repeat the same grip at least 4 to 6 times, changing up the grip too often or even during the same workout reduces the stimulus on the particular muscles your working, which leads to poor stimulation and reduced overload.

The key to quick development is being smart with how you train, if your looking for help planning your workouts drop one of the Motive8 North Personal trainers a line and ask for help periodising a training plan.

CB