CLOSE GRIP LAT-PULLDOWN
Learn How To Do Close Grip Lat-Pulldown And Its Benefits
HOW TO DO CLOSE GRIP LAT-PULLDOWN
HOW TO CLOSE GRIP LAT PULLDOWN
The close grip lat pulldown is a popular exercise for strengthening the back muscles. Here's how to perform it effectively:
Setup: Sit on the lat pulldown machine with your knees secured under the pads. Adjust the thigh pad to fit snugly against your thighs.
Grip: Grasp the bar with a close grip, hands positioned about shoulder-width apart or slightly closer. Your palms should be facing towards you (underhand grip).
Position: Sit upright with your chest up and shoulders back. Keep your feet flat on the ground and maintain a slight arch in your lower back.
Pull: Inhale and pull the bar down towards your upper chest, leading with your elbows. Keep your elbows close to your body throughout the movement.
Squeeze: Pause briefly at the bottom of the movement, squeezing your back muscles to maximize the contraction.
Release: Exhale as you slowly release the bar back up to the starting position, maintaining control.
Repeat: Complete the desired number of repetitions with proper form.
CLOSE GRIP LAT PULLDOWN BENEFITS
Back Muscle Strengthening: Targets the back muscles, including the teres minor and major, aiding in the development of rear shoulder and wing muscles.
V-Taper Development: Promotes a wider back, wing, and shoulder structure, contributing to the sought-after V-taper physique.
Improves Posture: Regular strengthening exercises help counteract the effects of prolonged sitting and hunching over devices, potentially reducing tension, pain, and improving overall posture.
MUSCLE GROUPS
Primary:
Back / Wing
Equipment:
Cable
