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

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SOURCES:
Scientific References:
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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.

[@ced8414]

my brain cells gained width and thickness watching this video.

[@AyanSharma-dv1yr]

That's cancer formation 😳

[@ayad3834]

@@AyanSharma-dv1yr goddamn that took a dark turn

[@bballaman92]

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]

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]

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

[@spuZDK]

@@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]

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]

@@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.

[@primenathanos4492]

Jeff you spelled *thicc* wrong

[@Allr3dc]

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

[@trueaznXflip]

Bro Jeff would have spelt it that way

[@Gt3ricky]

You’re thicc, b..

[@art68us]

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

[@eXpas04]

Jeff nipple

[@amirghonim3501]

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.

[@VideoFanatic13]

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

[@kristofferhvambsal968]

Haha, mine too://

[@daniloh8113]

Get off your phones

[@Zesrii]

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

[@Nahbbe]

Zesri and watch nippard

[@BornOnThursday]

@@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.

[@willbe5321]

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

[@dylanbrentrabie5679]

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

[@larter_larter]

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]

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

[@bixus190]

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

[@roberttucker1527]

@@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]

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

[@zechester6346]

I thought you were joking at first lol

[@nytefoxx2878]

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

[@bonesclashnburn3588]

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!

[@TrayJayRecords]

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

[@TheBlueberryJamYT]

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

[@trapguitar]

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

[@bdetert82]

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

[@BrenoviskxD]

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]

Better than lat pulldowns and rows?

[@adityaacharya5601]

@@conversationsindesign1 yes

[@increase9896]

@@conversationsindesign1 No doubt

[@sanford198]

@@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.

[@technokokos]

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

[@djandrewification]

You know nothing Jeff Snow

[@Goldensphinx]

technokokos big facts

[@naufaldihilmi8507]

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

[@EvanHynes]

technokokos 😂😂😂😂

[@dimanaboytcheva7078]

@@djandrewification I CHOKED WHILE READING THIS OMG

[@DFZD1337]

Waited for this for so long!🤙

[@XTRADERXNYC]

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

[@nethanlock5008]

You and Athlean X are absolutely amazing! So helpful.

[@vivs005]

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

[@tenzingobom4748]

@@KuroManX yup he's good

[@GeneralLeeWake]

@@vivs005 fuck you

[@franksmith1956]

Its the roids

[@curlean-x4443]

@@vivs005 True!

[@fratzeskosdafereras2862]

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

[@FavourJaiyeola]

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

[@Paul-jb7br]

That Et Al guy does a lot of research

[@coltonchristie8268]

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]

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

[@earthman117]

interesting. ima have to give that try. thanks

[@alexdenommee3219]

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

[@bobdarrick2628]

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?

[@osmarmorango]

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!

[@hossainmuhammad4098]

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

[@notyomama2981]

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

[@theonestriker1]

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!

[@edtheangler4930]

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

[@dylan2052]

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

[@imme2763]

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

[@peterwashington4829]

You (an arrogant idiot)

[@pumpishpie1627]

Peter Washington you (cant get a joke)

[@hozerberto4886]

@@peterwashington4829 fuck you

[@zoarmhirr2964]

@@hozerberto4886 Cry,mald and shiver. 😊

[@snuusnuu7723]

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

[@mr.sandhu587]

Them goggles lol

[@metalupyourass9]

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]

Derek M you forgot biceps on monday bro

[@discipledesigned]

Snuu Snuu the ultimate brogram

[@superlivelyrics2463]

@@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

[@timhouse1763]

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

[@stanrock8015]

Perfect timing. Been researching this and struggling myself!

[@hampus3151]

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.

[@varldenn5038]

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

[@jaymolina2779]

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

[@bencawley853]

Cheers Jeff! Absolutely fantastic video as per usual!

[@hangman8514]

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 ).

[@tylersmith7490]

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]

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

[@aronnoeljoson8862]

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

[@beckhamjanes3]

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

[@TheRealGuywithoutaMustache]

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]

Rear delts= 3d shoulders

[@woffe8094]

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

[@nakulrally6685]

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

[@overlord6815]

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

[@gcg8187]

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

[@drummingninja1065]

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.

[@keizenv836]

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

[@GinoBrouwers]

As per usual, another amazing video Jeff!

[@aleejacopo]

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).

[@dreworyan5652]

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]

You got instagram?

[@dreworyan5652]

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

[@zeroman155]

Another great informative video Jeff. Thank you! 😎

[@miniroll32]

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!

[@BenMotivated]

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.

[@jaredjamesfit]

Ooof can’t wait to grow some wings 💪🏽

[@manny6020]

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

[@dappatrades]

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

[@jwdlh1907]

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

[@Yorenzo27]

In the end, do both!!!

[@hammadsaeed5448]

Your information is always so useful

[@nah88]

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.

[@thatoneguy8493]

Pull-ups damm near everyday crew checking in

[@TheSaralawton]

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]

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

[@0monkeyface]

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

[@itzpav7284]

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

[@dobralaurentiu4696]

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

[@devvvvvvvvvvvv]

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

[@ZavierGreen]

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

[@kennyho1551]

makes sense, it places the lats at a greater stretch

[@Kosteru-des]

Thanks for summarizing everything in a short video!

[@Mustange100]

Man, you are so amazing. Thank you for the free information!

[@rapscallion4728]

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

[@kyleadams6720]

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

[@DoctorCollateral]

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

[@thekenconklin]

Great editing and way of presenting the information

[@dorianenriquez4180]

Fire ass videos !! Awesome work man never seen a bad video

[@WILD__THINGS]

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

[@geraldesterman9380]

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

[@KDfizzles]

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]

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]

@@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]

Kha D wondering the same thing myself!!

[@gcg8187]

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]

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

[@jasoneng8555]

Dang bro thats one high quality and informative video !

[@ethanclough8085]

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

[@Kjertinge]

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]

plus hahahaha

[@durrantmiller8810]

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

[@FernandesRafael1]

thats for everybody i believe. but you use more biceps

[@adamcharles8912]

@@FernandesRafael1 But you also use more weight.

[@FernandesRafael1]

@@adamcharles8912 bcz youre engaging the biceps more😬😂

[@MJeddore]

Amazing!! Love the edit.

[@HEYDUDErocks1]

Love the videos Jeff, it shows how much work you put in them!

[@dmonast1]

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]

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]

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

[@injinii4336]

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]

He reminds me of Clay from Seal Team

[@felixgrossbointner3466]

Bro jeff back at it again👌

[@icy-spoon85]

Awesome video dude, this is why I subscribed.

[@alexmichellelottie]

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]

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]

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...

[@radiogeek89]

Great video Jeff!!!! Super helpful

[@sankturban291]

Great, informative video, Jeff.

[@ebraheemcassim4321]

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

[@roneagle20]

Train back to jump?😂😂😂😂

[@ebraheemcassim4321]

@@roneagle20 To climb it 🤧

[@roneagle20]

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

[@mateusz6178]

He sounds like Ben Shapiro xD

[@matthewd4059]

yessss so true

[@pwabd2784]

Yo I hate you.

[@vibesaurusrex8808]

@@pwabd2784 hey man hating isn’t nice ☹️

[@RolexT-pg2bc]

Except he knows his stuff

[@darqdar]

No

[@jasonoftheworld6996]

a real well done on you're presentation of this data. really well researched and easy to understand, thank you.

[@jeromeben6020]

Proper info and breakdown, thank you!

[@dah8rsluvme]

Secret to building big muscle..... STEROIDS!!!!!

[@NeuronActivation]

Only if you're okay with marble sized balls. Whatever it takes goddamnit.

[@KrAyZi3GaMinG]

Thanks for the info Jeff, I'm getting one of your program within the week.... greetings from Jamaica

[@deyfwlimikey7385]

I respect how hard you work to give us info in 10 mins or less. Thank you. You’re the greatest

[@gatimeneshtepi]

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

[@abigroman]

Excellent vlog!

[@chodiyat]

Love the way you reference actual studies

[@ViktorCohen]

GREAT AS ALWAYS

[@Yeee___hhjg]

Amazing video brother 👌🏻 new subscriber

[@Guy_Montag]

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

[@SaifSafarKa]

Thanks Alot Jeff Bro. You explain very nice and good. It helped me alot. Now i know what i am doing. Thanks and keep sharing good stuff.

[@DfNetwork]

Thanks Jeff, you're brilliant! 👍

[@kaikai8486]

this is such a great video, very helpful