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Getbig Bodybuilding Boards => Training Q&A => Topic started by: coltrane on November 30, 2010, 01:03:57 PM
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guys, due to pain in my forearms when I use a normal palms away grip, i have been using a hammer grip (with a different bar).
You think there is much difference in results to my back?
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wide thumbless grip widens your upper lats. Neutral grip pulldowns thickens your lats. underhand pulldowns works your lower lats. biceps are worked as well but a thumbless grip will lessen the amount the biceps work in the movement. technique, form and using the right amount of weight to focus on the target muscle is critical.
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Also, if you’re not already, consider using straps for all of your pull-downs & rowing.
Some guys only use straps for their heaviest set(s), but I use them for ALL working sets.
It sounds like you’re concerned more with aesthetics rather than functional strength.
Straps allow you to focus more on pulling with the back instead of the bi’s, and IMO will give you the best results for what you’re after.
And, when fastening in, try to get your palms “over” the bar as much as you can.
This will also help minimize bicep involvement.
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Thanks.
Yes, i'm a bodybuilder and not powerlifter. The reason i'm asking is that the hammergrip seems to NOT give me the forearm strains that normal grip does.
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if you can do pull ups, DO PULL UPS. Even if you have to use a chinup assist machine.
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Thanks.
Yes, i'm a bodybuilder and not powerlifter. The reason i'm asking is that the hammergrip seems to NOT give me the forearm strains that normal grip does.
Is the pain on the palm side of your forearm or the opposite side?
How long have you been having the pain?
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it's on the opposite side of the palm.
It kinda flares up every few years or so. Hurts while doing the following exercises: dumbbell flies, wide-grip pullups, and when hoisting up the db's for shoulder presses.
It's gotta be just some sort of forearm strain.