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Wide grip pull downs

Add this wide-grip lat pulldown exercise to your back workout! Shop Bodybuilding Signature Supplements: https://bbcom.me/2NJsLQp All Access 7-Day Free Tria.. Simply put, the wide grip lat pulldown is an effective exercise for people of all fitness levels. Muscles Worked By The Wide Grip Lat Pulldown Primary Muscle Groups: As you may have guessed, the wide grip lat pulldown primarily works your lats. Originating in the lower/mid back, the latissimus dorsi is the largest muscle of the back

Wide-Grip Lat Pulldown Back Exercise Guide - YouTub

Wide Grip Pull-Down Alternative. The wide grip pulldown exercise is good for developing upper body muscles. To be specific, the back body muscles such as lats get more attention when you are doing the wide-grip pull-down exercise. In addition, you can exercise the arms, shoulders, posterior deltoids, rhomboids, pecs, and trapezius The wide grip lat pull down is a variation of the lat pull down and an exercise used to target the muscles of the back.. The change in grip used to perform a wide grip lat pull down allows you to put a greater focus on pulling the weight with the lats There is a debate as to whether wide grip or close grip lat pulldowns are actually better for you. Let's go over what close grip lat pulldown vs. wide grip means, what muscles they work, and which one of these grip positions will be best suited for maximum result

Wide Grip Lat Pulldown: A Complete Guide How to Build a

Lat pulldowns are an essential exercise for building your back. But with multiple grip widths and hand positions, it's hard to know how you should do this exercise to get the best results.. One of these variations is the close grip lat pulldown. So I'm going to explain the difference between a close grip lat pulldown vs wide grip This belief originates in bodybuilding dogma, but it can also appear to be science-based by the results of a 2002 study published in the Journal of Strength and Conditioning Research, which found that the wide-grip pull-down produced greater muscle activity than pull-downs using a closer, supinated (i.e., underhand grip) Including wide-grip pullups in your overall fitness routine can help increase your strength in other movements, such as the lat pulldown and shoulder press. Read on to learn more about the. Lat Pulldowns With Dumbbells are a great at-home exercise for the back and shoulders ♡ Vote for me to win! https://mshealthandfitness.com/2021/caithleenAdd m.. 2. Wide-Grip Lat Pull-Down. The wide-grip variation is an excellent choice if you're looking to increase the width of your back and want to improve overall strength. This variation will also help you with your pull-up strength, allowing you to work your lats with good form through the entire range of motion

Wide or Narrow Grip Pull-Downs/Pull-Ups Does It Make a Difference? Wide for wide, in for in, in for out, out for in—we've heard all the catch phrases for where to hold the bar on a lat pull-down. But do a few inches in or out really make a difference? The latissimus doris (LD) primarily works to create two major actions on the arm Lat Pull Down Bar Black Strength Training Bar, Bodybuilding Cable Attachment, Easy To Grip & Non Slip Steel Hanging Buckle Cable Machine Attachment, Easily Build Back Muscles Mag Grips Lat Pulldown,28. $129.90 Wide Grip Lat Pulldown A Complete Guide & Form Tips. The wide grip lat pulldown is an excellent exercise for building back width. This movement is a vertical pulling exercise commonly placed on back days (if following a traditional bodybuilding split) or pull days (if following a push/pull/legs split) The wide-grip overhand pulldown is actually best for building a wide back. It better stimulates the teres major and upper-lat fibers, which gives the appearance of winglike lats. The underhand grip pulldown better stimulates the lower-lat muscle fibers, giving the appearance of thick, full lats all the way down to the waist, a la Dorian Yates

QUICUI Wide Grip LAT Pulldown Bar - with Tricep Rope Cable Machine Attachment and Two Carabiner Clip / 3 Pc. Set for Gym Workouts/Strength Training/Shoulder and Upper Back Muscle Building 30 Inch. 5.0 out of 5 stars 3. Save 9%. $49.99 $ 49. 99 $54.99 $54.99. 5% coupon applied at checkout Save 5% with coupon Close-grip, wide-grip, reverse grip and parallel grip are just a few options at your disposal. As the pull up uses true upper body strength, the pulldown can better serve you when you want to do strip sets or continue the burn after a set of pull ups Pull-ups will always be the best and most complete way to source an alternative to a lat pulldown when you need multiple grips like a close or wide grip. For those that cannot complete a standard pull-up be sure to use assistive strength bands or a supported pull-up machine In 2010, an electromyographic (EMG) study was conducted that compared four variations of lat pull downs : Wide pronated grip lat pull down, (i.e. palm of hand facing away from you) Wide supinated grip lat pull down, (i.e. palm of hand facing you) Narrow pronated lat pull down, (i.e. palm of hand facing away from you) Narrow supinated lat pull.

wide-grip lat pulldown is a exercise for those with a beginner level of physical fitness and exercise experience. Watch the wide-grip lat pulldown video, learn how to do the wide-grip lat pulldown, and then be sure and browse through the wide-grip lat pulldown workouts on our workout plans page Many of the greatest bodybuilders and physique athletes of all time used the wide grip lat pulldown as a staple in their back training routines.This cable movement may be simple to perform for most, but occasionally reviewing the little things can help you see new progress.. Two-time NPC Mr. Wisconsin and M&F/Flex Social Media Director David Baye goes over this back day favorite on the latest. There are some variations of the lat pulldown exercise including the close-grip pulldown, wide-grip pulldown, reverse-grip (supination) pulldown, and neutral-grip pulldown (to name a few). Overview. The lat pulldown is a compound exercise designed to target many muscles of the back, most notably the latissimus dorsi (Figure 1)

Wide Grip Pulldown - Effective Pulldown Arm Strength Workout

Close Grip or Wide Grip? The second group of scientists recruited 12 men between the ages of 19 and 30 and attached electrodes to their biceps, lats, and traps. Then they had them perform four different types of pulldowns using 70% of their 1RM: Hands wide apart using a supinated grip (palms facing the body For instance, using a wide-grip pulldown reduces the range of motion that occurs at the shoulder joint, but allows the back muscles to pull the arms down and keep the limbs directly out to the sides of the body. Another variation, the close-grip pulldown, uses a shoulder-width overhand grip

Plus, lat pulldowns are often used as an assistance lift for the chin-up. Your workout sheet probably looks like this: Chin-ups: 4 sets of 6-8 reps to work the upper back and biceps. Lat pulldowns: 3 sets of 10-12 reps to give your lats some extra love. So you can't exactly replace the lat pulldown with chin-ups or pull-ups Wide-Grip Pull-Downs (Machine) Performance Description. Face the machine, sit, and position thighs under the pads. Grip the bar in the desired fashion (traditionally a wide overhand grip is preferred for this exercise). Inhale. Pull the bar to the nipple line, keeping the body upright and puffing out the chest, while exhaling throughout the.

Wide grip pulldowns, as well as pullups, are one of the best exercises for building wide lats due to the great stretch they place on them and the downward motion of the arms. EVIDENCE One study found that when trained lifters did wide-grip overhand pulldowns, they used more muscle fibers in the lats than when they used an underhand grip or a. The wide grip pulldown can be perform by changing grip, the width position, so that you can target a different part of the back muscles. Wide grip pulldown is a gym exercise, this means that you will have to go to the gym, or if you have the cable pulldown machine at home that's great My recommendation is to perform your lat pulldowns with an overhand grip, hands spaced 1-2 inches outside of shoulder width, torso angled slightly back, and pulling the bar in front of your neck to your upper chest. This variation will allow you to train your lats with full effectiveness while keeping your shoulders, neck and spine protected at.

Advertisement. In the lat pulldown, the lats work harder if you use a wider grip. In the straight-arm pulldown, a narrow grip works best. A lat pulldown will work the lats more because you can use more weight. In the straight-arm pulldown other muscles, like your triceps, will give out before your lats do. 2 Wide Grip Lat Pulldown Muscles Worked. As the name suggests, the lat pulldown exercise primarily targets the latissimus dorsi muscle.Performing this exercise with a wide grip also requires the muscles of the upper back.Including the rhomboid, teres major, teres minor, and infraspinatus Wide-Grip Lat Pulldowns / Pull Downs / Pullovers. Set up a cable station with a straight bar attached to the top pulley. Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor. Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 - 2 times body width apart. The wide-grip lat pull-down is great for your teres major and upper lats. It widens them and gives you a v-taper. If you use a reverse (underhand) grip, you will emphasize your lower lats, giving you lats that run farther down your sides. Therefore, incorporate both variations. Also known as the wide-grip cable pulldown

Wide Grip Lat Pull Down: Video Exercise Guide & Tip

  1. 300 BACK Cable Lat Pull-Down (Wide Grip) Movement—combination of shoulder adduction and extension, scapular retraction, scapular depression and downward rotation, elbow flexion Primary muscles worked—latissimus dorsi, teres major, posterior deltoid, rhomboids, mid- and lower trapezius, biceps brachii w a b How to Perfor
  2. Wide Grip Lat Pulldown With Dumbbells. This is an alternative exercise that you can do in place of the wide grip pulldown exercise. If you don't have the machine or you want to take a break from using the machine, you can try this alternative. This wide grip lat pull-down without a machine works the lats, shoulders, arms, and back muscles
  3. On top of this you may also do regular wide grip pulldowns, cable rows, and T-bar rows for a complete back workout. Here is a sample routine: Wide grip rear pulldowns (3 sets of 10-12 reps) Pull ups/weighted pullups (3 sets of 10-12 reps) Straight arm pulldowns (3 sets of 10-12 reps

More of the excersice is born by the target muscles than lost into the forearms in wasted effort. I use all 3 varieties of MAG bars in my back routines: Wide grip, Medium grip & Close grip, in pulldown & row formation, to smash the back from every angle!!! My results have been spectacular!!!! 5. perfect for training The wide grip pulldowns to the chest showed the greatest activity for the lattisimus dorsi compared to wide grip pull downs behind the neck, closed grip pull-downs (V grip), or a supinated grip. A recent study (2010) concluded that that the width do not really matter, what matters is the wrist position (pronated or supinated)

Close Grip Lat Pulldown The close grip lat pulldown, also known as the close hammer grip lat pulldown, is one of the best exercises to strengthen your back. This compound exercise can also help improve your arm strength and posture. The close grip lat pulldown is a fantastic exercise for people of all fitness levels Ten men did 3 reps with their 10RM weight. Four different lat pulldown variations were tested i.e. close grip, supinated grip, wide grip anterior, and wide grip posterior. The study found that: For the latissimus dorsi, wide anterior grip was better than the rest. For the long head of the triceps, wide anterior grip was better than the rest Wide Grip Lat Pull Down With Bands. Area Targeted: Outer Back. Forget Pull Ups! We have Wide Grip Lat Pull Down With Resistance Tube Bands. This exercise is amazing at building strength and size in the Latissimus Dorsi ( Back Muscles That Create Back Width). You may not be able to do many pullups, which limits training and therefore progress Throughout my Mr. Olympia reign, I never did a single set of wide-grip chins or lat pulldowns. A final reason to consider using a close grip beyond the issue of range of motion is the fact that it puts the biceps in a stronger position. Since the biceps are far smaller and weaker than the lats, putting them in a position where they are.

Close Grip Lat Pulldown vs

Close Grip Lat Pulldown vs Wide Grip: Mechanics & Muscle

  1. How to do straight arm pulldowns. Get the best possible results from this exercise by doing it correctly. Start off with light weights to master the exercise. You should be able to feel your lats working even if you are not training heavy. 1. Attach a straight bar to a high pulley machine. Grab the bar with an overhand, shoulder-width grip. 2.
  2. Lat pull-down. The lat pull-down is a cable-based exercise that's ubiquitous in gyms around the world. This back builder is easy to learn and highly effective at building back size and strength. It's usually trained in moderate to high reps, such as 8-12 reps per set. If grip strength is a limitation, you can wear wrist straps
  3. For pulldowns, a wide grip doesn't necessary build wide lats. All grip widths will hit the lats. A medium-width grip targets the biceps a little more. A close-grip bench press hits the triceps better. However, it also reduces pec involvement. A reverse-grip bench press targets the biceps more. Ditch the close-grip V-handle on seated rows
  4. The very wide grip tends to limit the range of motion of the pulldown severely and it's not a variant I ever see much need to use. I'd rather someone use the slightly narrower grip shown above and get a full range of motion. Parallel Grip Lat Pulldown w/V-Handl
  5. The wide grip lat pulldown machine really encourages good form, making sure you use your lats completely and don't rely on secondary muscles. This sort of over-reliance on secondary muscles can sometimes happen when doing other back exercises, like pull-ups. Secondary Muscles

Are Wide Grip Lat Pulldowns Best for a Wide Back

  1. After all results were analyzed, it was found that wide grip over-handed lat pull-downs had elicited greater muscular activity of the latissimus dorsi than either wide or narrow under-handed pulls. Results also displayed that there wasn't any significant difference in wide or narrow gripped over-handed pull-downs
  2. Learn how to correctly do Wide-grip Lat Pulldown to target Back, Biceps with easy step-by-step expert video instruction. Find related exercises and variations along with expert tip
  3. • wide grip behind the neck pull down The results are summarized as follows. Front wide grip pull downs resulted in the highest latissimus EMG activity. There was no difference in the other groups. There was no difference in any of the grips for teres major activity. ( These results were the same for both concentric and eccentric portions of.

Wide-Grip Pullups: How to Do and Muscles Worke

Lat Pulldowns With Dumbbells (ECCENTRIC CONTRACTION) - YouTub

  1. Lat Pull Down Instructions. Attach a wide grip handle to the lat pulldown machine and assume a seated position. Grasp the handle with a pronated grip (double overhand) and initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder. Pull the handle towards your body until the elbows are in line.
  2. Wide-Grip Lat Pull-Down. If your main objective is to increase your back's width, go for wide grip lat pull downs. They better stimulate the teres major and upper lat fibres, in addition to working the biceps, forearms, triceps, rotator cuff muscles and posterior deltoids
  3. Alterations can also be done to adjust the grip, wide or narrow, similar to lat pulldowns. Reverse Grip Bent Over Rows. Variations of bent over rows are among the best exercises you can do for upper back development. Including at least 1 is a staple of most back programs

The Wide Grip Lat Pulldown is an exercise used to build the muscles of the back. While the exercise will primarily target the lats, you will also notice a fair amount of bicep and middle back activation. The lat pull-down is a cable-based exercise that's ubiquitous in gyms around the world. This back builder is easy to learn and highly. Wide grip overhand pull-down begin Wide grip overhand pull-down end Variations can include touching the bar to the chest (sternum) versus the back of the neck, [1] or varying hand spacing (wide versus narrow) or orientation ( pronated versus supinated )

Lat Pull-Down Exercise Variations For A Wider Bac

The lat pulldown is a cable-machine exercise that targets the latissimus dorsi, the broad muscle of the back located behind the ribs. When done with a parallel attachment, your hands are in neutral - or close - grip. Choosing a neutral grip provides greater range of motion and activates a wide array of upper body muscles Should I Use a Close Grip or a Wide Grip? The lat pulldown could be performed from different grip widths. The wider your grip, the more back muscles are used (more lats), and the closer your grip is, the more arm muscles are used. A good place to set your grip when starting out is just outside of your shoulder width. Every 8-12 weeks vary your.

6 Lat Pulldown Variations to Build Your Back | Muscle

Wide grip lat pulldowns offer a smaller range of motion and do not emphasize other muscle groups aside from the lats. If you use a wide grip, you may not be able to use as much weight because you are only using your back to pull the weight. Therefore, using bands for wide grip is a perfect option. Given that most people have limited options. Once you're happy with the position, stand up from the seat, grab the bar with a wide grip, (for this example we'll be looking at wide grip pull-downs, as they tend to target the lats the best) with your hands wider than your shoulders in an overhand grip, and whilst holding the bar, sit down in the seat and place your legs under the pads Wide Grip v. Narrow Grip Rows. Seated rows and bent over barbell rows are two of the best back exercises known to man. Both are crucial to building a strong back, improving posture and preventing injury. A muscular back also looks great. Rows make the back both thick and wide, creating that V shaped body that body-builders are known for Popularly known as wide grip cable pull downs, these workouts primarily focus on increasing the lat width of your back and impart strength to the entire body. Take a very firm grip on the edge of the bar near the bends. Ensure that your hands are spaced out at a distance wider than your shoulder width. This is the starting position A classic bodybuilding exercise, the wide grip lat pulldown is a variation of the traditional lat pulldown that helps you build upper body strength. It involves a vertical pulling movement commonly practiced on back days. The workout, performed with a cable machine, uses a wide-grip position that is beneficial for building your lats thereby helping [

Wide or Narrow Grip Pull-Downs/Pull-Ups: Does It Make a

Exercise Demo: Wide Grip Pulldown. Posted January 20th, 2013 by Admin . Alternative Exercises Pulldown, Machine Pulldown, Smith Machine Pullup How To Do The Lat Pull-Down. Adjust the pad so it sits snugly on your thighs to minimise movement. Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder. 5 Lat Pulldown Alternatives For Your Dream Back. Before moving on to the alternative exercises, let's talk about the mechanics behind a lat pulldown. This exercise is performed at a lat pulldown machine with a wide grip handle attachment. You grasp the handle with a double overhand grip and assume a seated position. The movement is initiated.

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5. Let's focus on wide-grip lat pulldown this time. I normally do Wide Grip Lat Pulldown after pull ups and One Arm Dumbbell Row Loading. In Wide Grip Lat Pulldown exercise, main muscle worked is lats (latissimus dorsi). Other muscles such as biceps and middle back are involved too. Therefore, Wide Grip Lat Pulldown is considered as a compound.

Wide-Grip vs. Close-Grip, Reverse-Grip, and Neutral-Grip Pulldowns. As I've said, wide-grip pulldowns focus mostly on the upper lats (including the teres major). The reason for this is, again, biomechanics. With the wider grip, when you do the pulldown, the elbows flare out, and this directs the focus up high in the lats Wide grip pronated pull down (not too wide) = least bicep, in between the above two for lats, in between for traps, most teres major. This is the best back developer out of the 3 though. Even though some are diff. all will give you a wide back and some bulk. Quick Navigation Exercises Top. Site Areas

Straight Arm Pulldown: What is it, How to do, Alternative

Wide-Grip Lat Pulldown. 1.เริ่มต้นจากการสูดลมหายใจเข้าจนสุด จากนั้น แอ่นอก ออกแรงเกร็งกล้ามเนื้อหลัง เพื่อดึงด้ามจับลงมาจนสัมผัสกับ. The classic pulldown with a wide overhand grip will emphasize your upper lats. As a result, this move will aid in building that elusive V-taper. How to: Grasp a pulldown bar outside of shoulder width with an overhand grip. Sit on the seat with your knees secured beneath the pads and begin with your arms extended overhead and your torso erect

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Wide Grip Lat Pulldown - An Entire Guide Form Tips

Re: Close grip supinated chins /Pull downs « Reply #7 on: June 22, 2021, 10:27:54 AM » Wide grip isn't lats it's all the small muscles of upper back teres ect drive elbow towards hip with narrow palms in grip for lats (applies to rows and chin/pulldown movement The same major muscles are involved in both the wide- and narrow-grip pulldowns; the key differences arc in the line of pull and in the assistive muscles. Note the structure of the latissimus dorsi and pectoralis major, especially their tendons of insertion. As the latissimus dorsi crosses the shoulder joint, the fibers twist around so that the. Benefits of wide grip vs. close-grip pull-ups Wide grip: better for bulking. When it comes to bulking up and getting significantly stronger in your back, you are going to want to focus on wide grip style pull-ups. By getting wide grip style pull-ups in your routine, you will be able to place the sole emphasis on your back and shoulder muscles To give you a hint, lat muscles are the primary reason for the exercise. We're trying to treat them lovingly in standing pulldown to reap their returns. Right? Using a Wide Grip. Holding the bar with a wide-hand grip isn't healthy at all. Most people think that because the bar is broad, then a wider grip will produce better results.

On Trial: Wide-grip Pulldowns Vs

Even when someone decides to do lat pull-downs, there's a lot of confusion about which grip to use, the direction of pulling the weight and other factors that influence performance. Most trainers will tell you to do pull-downs with a wide grip, probably assuming that the close-grip version activates your biceps more than the lats The lat pulldown can be performed in a variety of ways including the following. Resistance Band Row; Single-arm lat pull; Close-grip lat pull; Wide-grip lat pull; Alternating lat pull; The pull-up is also a great exercise to target similar muscle groups. Instead of pulling the weight down as in a lat pulldown, the weight of the body is pulled. In this study 10 rep max pull downs were looked at using four techniques: close, neutral grip, front pull down; close, supinated grip front pull down; wide grip front pull down; wide grip behind the neck pull down . The results are summarized as follows. Front wide grip pull downs resulted in the highest latissimus EMG activity

ラットプルダウンの平均は?成人男性の体重別ラットプルダウン平均重量まとめ - 筋トレ×ナンパ論Vertical Pulling Exercises - Michael Hermann Personal

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Wide-Grip Pull Down. Sit on the bench and use the pulldown machine to perform these steps. This workout is basic and effective for back muscles. It also impacts on biceps and rear posterior deltoid as well as middle and lowers back muscles. Hold the bar with a wide grip and take the position. keep the body still, and the chest should be up. Second, doing pull-downs will also put a strain on your upper-arms (your biceps in particular). These tend to get worked up more with close-ranged grips as opposed to wide-range grips on the handle bar. Third, it should not be a surprise to hear that pull-downs help you build your shoulder muscles considerably Do note, however, that most experts suggest that pull-ups are a superior exercise, so lat pull-downs should take back seat to pull-ups when possible. A wider grip will promote the width of the upper portion of the lats (thus creating or enhancing the often desired v-taper appearance) and is usually the manner in which the exercise is performed How to Do Wide Grip Pulldowns to the Front: Take a wide grip with your palms facing forward. Don't grip excessively wide, though. About 4 to 6 inches outside shoulder width is fine (too close will involve the biceps too much while too wide will reduce the amount of weight you are able to use). Start with your torso vertical and your arms overhead Once you've mastered a standard lat pulldown using the long, wide-grip cable bar, you can vary the exercise to change the way the muscles are targeted. For example, widen your grip on the bar to put more emphasis on the lats and less on the arms. Other variations include using an underhand grip on the wide-grip cable bar or replacing the bar.

Lat Pulldowns vs. Pull Ups: Which Builds A Wider Back ..

Wide Grip Pulldown. 1P2 Rep Tempo. Ab Wheel Roll Outs. Adding Muscle Mass Will Accelerate Fat Loss. Adonis Effect Interview with John Barban and Brad Pilon. Adonis Row. Adonis Row Palms Down and Palms Up. Adonis Row Palms Down and Palms Up Dumbbell Variation. AI Transformation Contest Posing Tutorial. Wide grip lat pulldowns work the upper back, bicep, and lat muscles, single arm lat pulldowns work the biceps and lats, bent over rows and straight arm lat pulldowns work the trapezius and lats WIDE-GRIP LAT PULLDOWN. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip

9 Lat Pulldown Alternatives To Strengthen Your Back

Wide-Grip Pulldown. Target Muscles: latissimus dorsi (outer portion), trapezius, posterior deltoids. Set Up: Adjust a pulldown machine so that your thighs fit snugly underneath the support pad. Take a wide overhand grip on the pulldown bar and sit up tall, leaning back a few degrees from vertical and lifting your chest Instructions. Preparation. Grasp cable bar with wide grip. Sit with thighs under supports. Execution. Pull cable bar down behind neck. Return until arms and shoulders are fully extended $46.49. Shop Now. This curved lat pulldown bar is a 360-degree rotating bar that is 30 inches in length. It has anti-skid textured rubber grip on the narrow and wide parts of the bar so you don't.