@emgfitnesslabs: 👇 Explanation below Which pull-up variation is better? The answer is both. The close-grip underhand pull-up (chin-up) and the wide-grip pull-up are both incredible back exercises, but they emphasize different areas of the back. In our testing, the close-grip underhand variation produced around 60% activation in the mid-back while placing more emphasis on the lower lats, making it a great option for building thickness and developing the lower portion of the back. The wide-grip pull-up produced up to 100% activation in the mid-back and shifted more of the workload toward the upper lats, helping create that wider back appearance many lifters are after. The mistake isn’t choosing one over the other—it’s ignoring the benefits of each. If your goal is building a complete back, both pull-up variations deserve a place in your training program. Different grips change how the back is loaded, which is why exercise selection matters. Small adjustments can completely change which muscles are doing the majority of the work. We’ve tested hundreds of exercises and exercise variations using EMG technology to identify what actually works. The best back exercises, techniques, and coaching cues are all inside the EMG Exercise Library. 🔗 Link in bio. #emg #back #pullups

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Saturday 13 June 2026 21:16:08 GMT