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Grip width and hand position change which back muscles you hit. Wide grip bent-over rows target upper back, close grip hits middle back, underhand engages the side. For lateral raises, thumbs facing each other activates the rear deltoid.
Grip width and hand position change which back muscles you hit. Wide grip bent-over rows target upper back, close grip hits middle back, underhand engages the side. For lateral raises, thumbs facing each other activates the rear deltoid.
When you do bent over rows with your hands out wide, you're going to work more of your upper back. When you do bent over rows with your hands closer together, you're going to work more of the middle of your back. And when you do bent over rows with an underhand grip, you're going to work more of the side of your back. When you do upright rows with your hands farther apart, you're going to work more of the side of your shoulder. And when you do upright rows with your hands closer together, you're going to work more of the front of your shoulder and your traps. When you do front raises with your thumbs facing up, you can work the front of your shoulder without having pain. And when you do shoulder raises with your thumbs facing each other, you're going to work more of the back of your shoulder. And if you really want to work your abs during Russian twist, put the weight down, keep your feet on the ground, arms out, and just slowly go side to side.
