Workout Tips

Flip Your Grip for New Gains

Getting underhanded can put your muscle gains over the top.

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Put the Reverse Grip to Work for You

Now comes the fun part: trying out the reverse grip method for yourself. Of course, you shouldn’t go underhand for everything - just taking one of your exercises in a particular bodypart workout and changing the grip will suffice in torturing your muscles in a whole new fashion. Try some of these for starters:

EXERCISE TARGETED MUSCLE GROUP  TIP

Lat Pulldown

Latissimus dorsi and teres major arms into a full stretch Allow the bar to take your

Rowing (T-Bar, Seated Cable, Bent-Over Barbell Row, etc.

Latissimus dorsi, middle/lower trapezius, rhomboids (major and minor) and teres major As in all rowing moves, be sure to flex your shoulder blades together at the top

Triceps Pressdown (double/single arm)

3 heads of triceps brachii (especially the medial head) and anconeous Keep your elbows back and let your forearms come toward your thighs

Overhead Dumbbell Press

3 heads of the deltoid (especially the anterior head), upper trapezius and triceps brachii   Keep the dumbbells close together with palms facing you throughout the exercise

Barbell Press

Pectoralis major/minor (especially the lower pec region), anterior deltoid, serratus anterior and triceps brachii Let the bar come down. Bench only as far as your wrists allow

 

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