How To Train Back WIDTH vs THICKNESS (Close vs Wide Grip? Rows or Pullups?)

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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Опубликовано:

26 июл 2019

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Комментарии : 944

@bballaman92 4 года назад

In-a-rush Summary (6:33) 1. For width, 1.5x shoulder-width grip on pull-down. (Be lenient with "1.5x shoulder width rule, feel the mind-muscle connection. 2. For width, close grip on rows to increase the degree of should extension to target lats ("pull elbows down and in.") 3. For thickness, use a wide grip on row to allow for transverse abduction and scapular retraction. 4. Width and thickness, use barbell row with medium grip and 45-degree pulling angle. ***Emphasizes to be flexible with grip distance. Feeling contraction should be your guideline.

@gcg8187 4 года назад

I already knew that, whenever I did close grip rows I feel it hits my lats on the side, but when I do wide grip rows I can feel the thickness in my back

@marcianusvalerius1992 4 года назад

Pronated rows are better than supinated rows, did I understand that correctly?

@spuZDK 4 года назад

@@marcianusvalerius1992 Depends what you goal is.. Think about how your elbows are when you are doing the motion. With a pronated grip your elbows are more flared out, and you hit your upper back more, and with a supinated row you hit your lower lats more because your elbows are closer to your body

@mrmunson5423 4 года назад

Mind muscle connection is also a load of rubbish too. Just lift with good technique, your mind won’t build any muscle. Where does all of this shit come from?

@AngryOscillator 4 года назад

@@mrmunson5423 Errr, science? EMG readings? Studies? Common sense? Tense your bicep. You've just recruited motor units to do that. Now do a bicep burl. Recruited units to do that too. Now do both at the same time... it helps squeeze out just a little more. Very, very few people if any can recruit 100% of their muscle. It also helps with form because if you can't feel that extra contraction then there is a good chance that compensatory strength is coming from elsewhere e.g. doing press ups and you can't actively contract the pecs then there is a good chance the shoulders are taking over either due to fatigue or bad form.

@ced8414 4 года назад

my brain cells gained width and thickness watching this video.

@AyanSharma-dv1yr 3 года назад

That's cancer formation 😳

@ayad3834 3 года назад

@@AyanSharma-dv1yr goddamn that took a dark turn

@primenathanos4492 4 года назад

Jeff you spelled *thicc* wrong

@Allr3dc 4 года назад

Primus 001 shit, I should translate the English subtitles to Spanish and then replace thick with thicc every time. No translation.

@trueaznXflip 4 года назад

Bro Jeff would have spelt it that way

@Gt3ricky 4 года назад

You’re thicc, b..

@art68us 4 года назад

Cringe. Crips started the whole double cc thing and all these weird people just took it and ran with it.

@eXpas04 4 года назад

Jeff nipple

@amirghonim3501 2 года назад

Honestly this is the best body building content on the internet. Your content is structured, backed by research, calmly presented which helps the viewer focus. Excellent.

@willbe5321 4 года назад

Man your videos have become so well structured and well-argued. You really have become a magnificent teacher since you started!

@technokokos 4 года назад

I am more interested in what Bro Jeff would have to say about this, you know nothing.

@djandrewification 4 года назад

You know nothing Jeff Snow

@Goldensphinx 4 года назад

technokokos big facts

@naufaldihilmi8507 4 года назад

You just have to overload the weight as it shown in the study that it boosted your E.G.O activation by 69%

@EvanHynes 4 года назад

technokokos 😂😂😂😂

@dimanaboytcheva7078 4 года назад

@@djandrewification I CHOKED WHILE READING THIS OMG

@VideoFanatic13 4 года назад

Uploaded exactly midway my back workout. Why do you haunt me Jeff

@kristofferhvambsal968 4 года назад

Haha, mine too://

@daniloh8113 4 года назад

Get off your phones

@Zesrii 4 года назад

Danilo H I use my phone to log, time and listen to music

@Nahbbe 4 года назад

Zesri and watch nippard

@BornOnThursday 4 года назад

@@Zesrii Same. I try to be quick about it but I've been using my phone to track weight, reps, sets and time. I don't want to be sitting around too long, and I recently stopped wearing my watch when my wrist started hurting during workouts.

@larter_larter 4 года назад

Can you do a "The most effective science-based rest day"? I find it hard to know how active to be on a rest day. And also if I should adjust my diet.

@roberttucker1527 4 года назад

Eat more beef, trust me it works. I eat 1 kg a day

@bixus190 4 года назад

@@roberttucker1527 Suprised an angry vegan hasn't told you you're going to develop cancer

@roberttucker1527 4 года назад

@@bixus190 Vegans can stuff off lol although I do believe that meat is very anabolic and the body needs cycles of rest from that stimulation, hence why I fast from time to time. Since I have started eating more beef my strength has and recovery has improved greatly. I eat fewer total calories now (previously I was shoving down loads of milk and eggs)but improvements are coming.

@bixus190 4 года назад

@@roberttucker1527 Ahahah amen brother, glad to hear you're getting the results you're after

@zechester6346 4 года назад

I thought you were joking at first lol

@nytefoxx2878 4 года назад

Perfect timing. I was headed to gym for back day and then Jeff shows up with just the information I need!

@TheBlueberryJamYT 4 года назад

Watched this before Pull day, tried a few of these movements, and by a few I mean almost all, and definitely am feeling a lot more worked out in my back. You're the goat

@bdetert82 4 года назад

When i was in the military guys that did lots of pull-ups usually had sick looking lats and traps.

@BrenoviskxD 4 года назад

when you get stronger at pull ups and weighted pull ups in many grip variations, there is no way your back wont be strong... its a amazing exercise and everybody should be doing that.

@conversationsindesign1 2 года назад

Better than lat pulldowns and rows?

@adityaacharya5601 2 года назад

@@conversationsindesign1 yes

@increase9896 2 года назад

@@conversationsindesign1 No doubt

@sanford198 2 года назад

@@conversationsindesign1 Absolutely. Work up to 10 bodyweight, then add weight and drop reps to 6.. keep adding weight. Do your working sets weighted, then bodyweight amrap finisher. Your bodyweight total will skyrocket after a bit.

@TrayJayRecords 4 года назад

Jeff, this is one of the most professional and informational videos i’ve seen, beyond just fitness

@imme2763 4 года назад

Normal person: Back/pull exercise Me (an intellectual): Bicep cheat curls

@peterwashington4829 4 года назад

You (an arrogant idiot)

@pumpishpie1627 4 года назад

Peter Washington you (cant get a joke)

@hozerberto4886 3 года назад

@@peterwashington4829 fuck you

@zoarmhirr2964 3 года назад

@@hozerberto4886 Cry,mald and shiver. 😊

@bonesclashnburn3588 4 года назад

Great information as usual. I am working through your push pull legs program currently, but I'm going to take full advantage of the flash sale on the back hypertrophic program. FYI, since a lot of bodybuilding is done in the kitchen, I'd love a program to purchase and more videos on diet. Thanks and keep the great content coming. You're one of the good guys in a sea of Vinces!

@XTRADERXNYC 4 года назад

Damn man Jeff Nippard is definitely the best bodybuilding youtuber!! Awesome info and the short clips while explaining the movements

@trapguitar 4 года назад

Great as usual! I've been waiting long enough for this vid . Thx Jeff!

@DFZD1337 4 года назад

Waited for this for so long!🤙

@FavourJaiyeola 4 года назад

OH MY GOD. I have waited for so long for this video. Thank you JEFF!

@osmarmorango Год назад

Jeff, I can't put in words the practical effects of your videos in the life of the average lifter. Since I stopped by your chanel, I'm marathoning the videos, rewatching them, taking notes and, the most important part, noticing some HUGE improvements on my workouts. Cheers from Brazil!

@miniroll32 4 года назад

Thank you for relating this so well. I cannot tell you the number of times I see guys doing pull-ups with the widest grip possible, until there's barely any range of motion. Speaking of close-grip, I love commando pull ups!

@coltonchristie8268 4 года назад

I like to use a medium grip for pull-ups, and once I finish my main sets I like to add a set of super wide grip pull-ups and one of a close grip, to try to add some variety. I feel it helps a lot

@robscott9604 4 года назад

I do something similar expect I do one day close grip, one day wide grip and then one day neutral grip

@earthman117 4 года назад

interesting. ima have to give that try. thanks

@alexdenommee3219 2 года назад

I like a close grip chin up for lat finisher before I move onto a compound biceps movement into lighter isolations afterward.

@bobdarrick2628 Год назад

I do 4 back exercises throughout the week - 3 on pull day and 1 on upper body day. 5 day split. on pull day, weighted pull ups for lats, bent over barbell rows (for a general back builder - mix of lats, traps and lat pulldowns (close grip) -also fro lats. on upper body day, i do (wide grip) cable rows for mid and lower traps mainly. lower back is trained during bent over barbell rows, barbell squats & RDLs (on leg day) and on deadlifts (which i do on lower body day - the day i dont do RDLs bc i alternate). of course most of these back exercises indreictly work biceps, which im happy with. should i get rid of any of these 4 back exercises for seated machine rows or not? which one if so?

@dylanbrentrabie5679 2 года назад

I wonder if the guys doing all these case studies are jacked af

@edtheangler4930 4 года назад

The amount of research put in this is incredible. I subscribed

@fratzeskosdafereras2862 Год назад

It's amazing how much quality, in-depth information he gives you in a 9-minute video! One of the most educational and informative RU-vid fitness channels whose videos are based on scientific and documented conclusions. Very good job keep it up, for me you are the best fitness RU-vidr!!!

@hampus3151 4 года назад

So happy I recently found this channel. Love the great sources you provide us with and the videos overall! A lot of information in a medium long video without ever getting bored.

@notyomama2981 4 года назад

God bless ya! i was wondering about this and you graced us with this informative factual video

@keizenv836 6 месяцев назад

hi jeff, years later, i'm still using this video as a reminder, thank you for all the work & knowledge u are giving us, cheers from a 14month in french lifter

@hossainmuhammad4098 4 года назад

Finally I’ve been waiting for this video forever can’t wait to apply this to my training always learnin something new with u👌🏻

@nethanlock5008 4 года назад

You and Athlean X are absolutely amazing! So helpful.

@vivs005 4 года назад

Athlean X has ventured too far into the land of ridiculous exercises.

@tenzingobom4748 4 года назад

@@KuroManX yup he's good

@GeneralLeeWake 4 года назад

@@vivs005 fuck you

@franksmith1956 4 года назад

Its the roids

@curlean-x4443 4 года назад

@@vivs005 True!

@theonestriker1 4 года назад

Hey Jeff love the videos, been taking my workouts to the next level and having a lot of fun. I would be interested in the effect of sleep on recovery and hypertrophy I think its a topic that is glossed over a lot. Would love your review of the literature!

@dylan2052 2 года назад

Good job man! Really enjoy the videos with data backing up your methods. Keep doing your thing!!

@hammadsaeed5448 4 года назад

Your information is always so useful

@hangman8514 4 года назад

i think wide grip pull ups target more infraspinatus and teres major, and medium grip or chin ups for lats ( i still think weighted chin ups is a great lats exercise ).

@snuusnuu7723 4 года назад

I'm waiting for the Bro Jeff's ultimate program guide for becoming a Bro.

@mr.sandhu587 4 года назад

Them goggles lol

@metalupyourass9 4 года назад

Mon: Chest Tue: Bi's Wed: Chest and Bi's Thurs: Chest and shoulders Friday: Biceps triceps Sat: Squat loud asf so everyone sees I can squat (load up as much as possible, don't go low for chance of over working legs) Sun: Bicep, followed by biceps until failure

@Adam-sw4iw 4 года назад

Derek M you forgot biceps on monday bro

@discipledesigned 4 года назад

Snuu Snuu the ultimate brogram

@superlivelyrics2463 3 года назад

@@metalupyourass9 thats all wrong mon: the international chest day of course tue: biceps and triceps wed: shoulders and a little bit of chest as well thurs: biceps and triceps friday: pull ups for the backs, CHEST AND BICEPS FOR NO REASON sat: Squats as heavy as possible just so nobody can say that he doesn't train his leg sun: ben and jerries, kfc and get laid

@bencawley853 3 года назад

Cheers Jeff! Absolutely fantastic video as per usual!

@aronnoeljoson8862 4 года назад

Purchasing and running Jeff’s back hypertrophy program has done wonders. Highly recommended

@varldenn5038 4 года назад

Jeff can you make a video about which kind of Progressive Overload brings the best results? Is there a study regarding PO types and results? Also maybe compare benefits of each type like less time or better form. Much love from Germany

@aleejacopo 4 года назад

Jeff, I found a nice improvement in my back thickness since I started sumo deadlifting. I know this is more a leg exercise, but my back is changing in such a positive way. Other exercises I do are pulley, pullups, lat machine, facepulls, and rows only for some periods (depends on how busy is my month, I don't always have time to add another back exercise).

@timhouse1763 4 года назад

Thanks for this one Jeff, and thank you SquareSpace too 🤙

@GinoBrouwers 4 года назад

As per usual, another amazing video Jeff!

@jaredjamesfit 4 года назад

Ooof can’t wait to grow some wings 💪🏽

@dreworyan5652 4 года назад

Been dealing with a strain in my pelvis the last few weeks and today is my first day back in the gym and whaddyaknow.... IT’S A PULL DAY 😎 Thnx Jeff

@swagsukeuchiha7599 3 года назад

You got instagram?

@dreworyan5652 3 года назад

@@swagsukeuchiha7599 _Hero_Fit_ is my business one Just DM me any questions

@0monkeyface 4 года назад

Well made video bro, a lot of work put into this

@beckhamjanes3 4 года назад

this is the first video i've watched of your's, never subbed to someone so fast, great vids!

@Yorenzo27 4 года назад

In the end, do both!!!

@BenMotivated 4 года назад

If you really want to get a wider back, you need to emphasize your upper lat development. This can be done by incorporating two pull down exercises in your routine instead of the usual one only (wide grip pull down, v-grip pull down, reverse grip pull down). You can also use a cambered bar for the reverse grip pull down since it's an easier way of performing the exercise. - Upper lats can also be targeted with straight arm pull overs (rope or cambered bar). - Higher rep ranges when targeting upper lats since it's a relatively small area of the back (10-15 reps). - PS: It's really that simple. Just try it.

@manny6020 2 года назад

Great video as usual. Pull-ups are my favorite back exercise. I recently started using L-lever pull-ups and front lever pull-ups as my rowing movement. They’re a fun challenge

@thekenconklin 4 года назад

Great editing and way of presenting the information

@jwdlh1907 4 года назад

Is it better to focus on mind muscle connection with peak contraction rather than focusing on fixing the form?

@thatoneguy8493 4 года назад

Pull-ups damm near everyday crew checking in

@dominiczerafa8990 4 месяца назад

Excellent video! Concise and complete

@stanrock8015 4 года назад

Perfect timing. Been researching this and struggling myself!

@drummingninja1065 4 года назад

Jeff (or others), what's your thoughts on sitting more upright and pulling the bar down to your clavicle area compared to learning back some and pulling down toward the upper to middle chest? This being for the lat pulldown of course.

@tylersmith7490 4 года назад

Hey love you’re content! 5’9 21yo training 3 years! I would like to know, is there something similar in Chest development? Thickness of the chest, compared to the actual width/shaping.....not necessarily bodybuilding vs weightlifting, but techniques. Thanks again!

@conscious_competence3703 Год назад

That's a really good question... You ever figure it out?

@itzpav7284 7 месяцев назад

This is the best video I've seen about fitness as it explains it all and answers all my questions so thank you

@sankturban291 3 года назад

Great, informative video, Jeff.

@TheRealGuywithoutaMustache 4 года назад

Nothing looks better to me than a shredded back with capped delts and giant forearms. The delt part is extremely difficult when you're natty.

@bcgnews8933 4 года назад

Rear delts= 3d shoulders

@woffe8094 4 года назад

Delts are easy. Overhead press and facepulls = massive shoulders.

@nakulrally6685 4 года назад

@@bcgnews8933 side delt volume is kept realy low in every program thats why its difficult

@overlord6815 4 года назад

Strong overhead press, high pulls, and face pulls did it for me. Shoulders are bigger than ever

@gcg8187 4 года назад

I agree getting capped delts takes forever, we're getting a wide back in a thick chest and big arms does not take as long at least not for me

@rapscallion4728 4 года назад

Jeff, love your programs but your merch page is empty. Is anyone else seeing this?

@nah88 4 года назад

Great video! This is a subject surrounded with so much confusion and misinformation! I've noticed this last month how much more I feel my lats while I've incorporated Pendlay rows. You can actually feel the back activation all over even when compared to a standard barbell row.

@Kosteru-des 3 года назад

Thanks for summarizing everything in a short video!

@TheSaralawton 4 года назад

I really would like a video on stevia/artificial sweeteners. I’m wondering are they bad for you? Can they help you stay slim? So many different pre-workouts/protein powders/energy drinks use them and claim to be zero calorie or zero sugar. What does the research say? Is it okay for us?

@joco8700 3 года назад

@Nyx Hypnos a large enough dose of water is toxic. It’s all about dosing.

@dobralaurentiu4696 4 года назад

Jeff can you do a more in depth video on full body 5x a week ?

@devvvvvvvvvvvv 4 года назад

If you can make it to the gym 5x a week you should be isolating.

@jaymolina2779 4 года назад

Bruh great vid. Just getting back into your channel. Keep up the knowledgeable content.

@felixgrossbointner3466 4 года назад

Bro jeff back at it again👌

@kyleadams6720 4 года назад

This video comes out an hour after omarisufs video on back width/thickness lol

@DoctorCollateral 4 года назад

In sure he didnt whip this video up in under a hour...

@ZavierGreen 4 года назад

I use to do pull ups then I realized I feel it more in my lats when I do chinups

@kennyho1551 4 года назад

makes sense, it places the lats at a greater stretch

@zeroman155 4 года назад

Another great informative video Jeff. Thank you! 😎

@dappatrades 2 года назад

Informative video mate, thanks for your efforts was real useful 👍

@WILD__THINGS 4 года назад

I would like to see you train with John Meadows again. Obi Wan and Luke Skywalker.

@geraldesterman9380 4 года назад

WILD THINGS That's a nice reference. I'm sure John would appreciate it.

@KDfizzles 4 года назад

For your pull downs, I notice that you lean back more with your chest facing the ceiling. Should the lat pull down be done more upright or tilted?

@mmMarco17 4 года назад

Kha D completely upright feels super awkward and hard to keep back tight. A slight lean back still constitutes a classic vertical pull and feels so much more natural. Just my two cents.

@KDfizzles 4 года назад

@@mmMarco17 yeah but then you start getting into seated row territory. I tend to arch my back a lot but still maintain an upright position. Hmm what to do what to do...

@mary-elizabethjobson6739 4 года назад

Kha D wondering the same thing myself!!

@gcg8187 4 года назад

Just experiment for yourself, I've been experimenting for about TWO WEEKS and I've figured out the perfect amount of lean to hit the SPECIFIC PART of my lats that creates back width

@josebatista2949 4 года назад

A slight lean def won’t hurt just don’t turn it into a row

@buckfieldpaul2606 4 года назад

Glad your back

@gatimeneshtepi 2 года назад

We need more videos like these!! Well done!!

@Kjertinge 4 года назад

Brojeff would have said hit all variations + at least 7 days a week and you’ll see progress. This normie doesn’t know anything

@superlivelyrics2463 3 года назад

plus hahahaha

@injinii4336 4 года назад

I have the most intense brocrush on you Jeff. You're gorgeous, knowledgeable, and seem like a genuinely nice guy. Thanks for all your vids!

@raezor82 4 года назад

He reminds me of Clay from Seal Team

@ethanclough8085 4 года назад

Needed this one 🙌🏼 my back width is a main focus of my bulk so this helped a ton. Thanks as always Jeff 🔥

@coolsidhanth 4 года назад

Amazing video Jeff.

@durrantmiller8810 4 года назад

It's weird I actually feel a way stronger contraction in my lats when doing a supinated grip

@FernandesRafael1 4 года назад

thats for everybody i believe. but you use more biceps

@adamcharles8912 4 года назад

@@FernandesRafael1 But you also use more weight.

@FernandesRafael1 4 года назад

@@adamcharles8912 bcz youre engaging the biceps more😬😂

@dmonast1 4 года назад

was I the only one to notice P-values of greater than .05? This means there is not statistical significance. Anyone care to clarify? Maybe I misinterpreted the pictures Jeff used.

@joeboyle7390 4 года назад

P=0.05 means that the result would occur one in 20 times if there was no actual difference in the distributions of activations etc. For example. Its a common number in science for "significance"

@JeffNippard 4 года назад

a few of the differences were merely trends but didn’t reach statistical significance. I wouldn’t give them too much weight but the authors do mention them as trends in the discussion

@MJeddore 4 года назад

Amazing!! Love the edit.

@chodiyat 4 года назад

Love the way you reference actual studies

@alexmichellelottie 4 года назад

None if those results show any significant difference. The only thing you can be certain of is all variations of the exercise activate all of the muscles.

@Notinserviceij 4 года назад

This is true, but if you want the best statistical work out, still gotta use what is there. Essentially use the exercise and variation that suits you, if you are a beginner start with the medium grip and see how that goes first Gotta start somewhere you know

@DonPascquale 4 года назад

mind muscle connection is overrated....i never ever feel my back working out with huge loads only with light weight but my back is very wide and thick...

@icy-spoon85 4 года назад

Awesome video dude, this is why I subscribed.

@Guy_Montag 2 года назад

Bro I love you so much. Every time I search something on RU-vid for the gym. You have a mf video. You rock bro honestly.

@ebraheemcassim4321 4 года назад

Guys we got to train that back to jump the gates of area 51 😥

@roneagle20 4 года назад

Train back to jump?😂😂😂😂

@ebraheemcassim4321 4 года назад

@@roneagle20 To climb it 🤧

@roneagle20 4 года назад

@@ebraheemcassim4321 I know, just messing with you. 😂😁

@mateusz6178 4 года назад

He sounds like Ben Shapiro xD

@matthewd4059 3 года назад

yessss so true

@pwabd2784 3 года назад

Yo I hate you.

@vibesaurusrex8808 3 года назад

@@pwabd2784 hey man hating isn’t nice ☹️

@RolexT-pg2bc 14 дней назад

Except he knows his stuff

@darqdar 14 дней назад

@pcolasoldier31 2 года назад

For lat width, Frederic Delavier "Strength Training Anatomy" shows how a neutral grip pulldown and a medium to wide front and behind the head pulldown targets the full range of the lat itself (meaning upper, middle and lower portions of the lats). I personally use all 3 grips during lat pulldowns.