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Effect of grip width on electromyographic activity during the upright row
Matthew J McAllister1, Brian K Schilling, Kelley G Hammond
1Exercise Neuromechanics Laboratory, University of Memphis, Memphis, TN, USA.
Journal of Strength and Conditioning Research
|February 25, 2012
Summary
Wider grip widths in the upright row (URR) exercise increase activity in the deltoid and trapezius muscles. This variation also leads to reduced biceps brachii (BB) activation, making it ideal for targeting upper body muscles.
Area of Science:
- Exercise Physiology
- Biomechanics
- Sports Science
Background:
- The upright row (URR) is a common exercise for developing the deltoid and upper back musculature.
- Limited research exists on muscle recruitment patterns during different variations of the URR exercise.
- Understanding muscle activation is crucial for optimizing exercise selection and technique.
Purpose of the Study:
- To investigate the effects of different grip widths on muscle recruitment during the upright row.
- To compare the activity of the anterior deltoid, lateral deltoid, posterior deltoid, upper trapezius, middle trapezius, and biceps brachii.
- To determine optimal grip width for maximizing deltoid and trapezius muscle involvement.
Main Methods:
- Sixteen weight-trained men performed the URR with three grip widths: 50%, 100%, and 200% of biacromial breadth (BAB).
- The load was standardized to 85% of the one-repetition maximum (1RM) at 100% BAB.
- Maximal muscle activity was recorded for anterior deltoid (AD), lateral deltoid (LD), posterior deltoid (PD), upper trapezius (UT), middle trapezius (MT), and biceps brachii (BB) during concentric and eccentric actions.
Main Results:
- Significant differences in muscle activity were observed across grip widths for both concentric and eccentric actions.
- Wider grip widths (100% and 200% BAB) resulted in significantly greater lateral deltoid and posterior deltoid activity compared to narrower grips.
- Increased grip width led to higher upper trapezius and middle trapezius activity, and decreased biceps brachii activity.
Conclusions:
- Increasing the grip width during the upright row exercise enhances the activation of the deltoid and trapezius muscles.
- A wider grip reduces the involvement of the biceps brachii, allowing for greater focus on the target upper body muscles.
- Individuals aiming to maximize deltoid and trapezius development should utilize a wider grip stance during the upright row.
