Need to target your back and lat muscles more directly during weight training sessions? If so, let’s talk about an exercise that clearly targets that same muscle group, the incline dumbbell row.
During the Bent Dumbbell Row (usually performed with one arm at a time, kneeling on a fixed bench), wrapping the thumb around the bar will bring the hand and grip more into play, tricking the back and lats from the total focus, which is the intention of this. particular exercise. This is called a “close” grip and can cause wrist pain as the hand is overloaded and lead to or aggravate injuries such as carpal tunnel, wrist strains, etc.
A small change in your grip can make a big difference in helping you focus exclusively on your back muscles and heartbeats and helping you get that “V” shape you want from a hard workout or lifting session. Try using a “gorilla” grip the next time you visit the gym and lift the dumbbells for the incline dumbbell row. The correct term that everyone in the sport would understand better is the “open hand” grip. The open hand grip is when you don’t wrap your thumb around the bar, which is actually the “natural” feel and normal position. The end result after using the “open” grip can be a more relaxed set and noticeable concentration and focus on what a Bent Over Row was designed, targeting the back and lats.
However, an “open” grip is not for everyone. Beginners should be aware that performing the “gorilla” grip incorrectly can cause weight to slip out of hand and onto the ground, hopefully not injuring you or anyone close to you. It takes practice, but can be mastered even for a heavy row.
And while we’re only discussing one exercise here, once you are comfortable using the “open” grip, you can also adapt several other exercises into your repertoire of exercises. However, be very careful which ones you chose to use the “open” grip. The “open” grip is also called a false grip, as well as a thumbless or suicide grip. For those extremely heavy weight exercises such as the bench press (straight, incline or decline), the squat or any exercise on the head or chest, it is not recommended. You must use the closed grip to ensure long-term good health and safety!