Optimising Lat Activation: A Comparative Analysis of Grip Width in the Bent-Over Barbell Row

Abstract

The aim of this study was to understand the effects of grip variation on muscle activation for the latissimus dorsi (LD) in the bent-over barbell row (BOBR). The consensus of surrounding literature is undecided, but still there is a general belief a wider grip warrants a greater level of LD activity. 20 active male (age, 21.1 ± 1.05 years; stature, 179.6 ± 7.73cm; mass, 86.1 ± 7.40kg) university students performed a narrow (100% biacromial) and wide (150% biacromial) grip variation in the BOBR using an experimentally determined load of 60% one repetition maximum (1RM). Three trials of five repetitions were analysed for each grip type. Surface electromyography (sEMG) for both LD was recorded. Root mean square (RMS) was captured at the peak of each repetition. sEMG amplitude (mV) was greatest in WG set 3 > WG set 2 > WG set 1 > NG set 3 > NG set 2 > NG set 1. Paired t-test analysis revealed a wide grip to elicit greater muscle activity than a narrow grip (p < 0.01). A significant difference was also found between limbs (Left = 0.455 ± 0.294, Right = 0.361 ± 0.209). Our findings suggest, despite fatigue warranting a greater level of activation, LD activity will always be greater at a wider grip width. Our findings also suggest muscle imbalances are prominent in young active males, meaning one limb often compensates for the other during BOBR.