Close grip lat pulldown

Pulling heavy doesn’t always mean Your latissimus dorsi — the fancy way to refer to that V-shaped muscle that connects your arms to your midsection — helps you with most Credit: martvisionlk / Shutterstock Here, you’ll find all the lat pulldown variations you can want to strengthen and grow your back muscles. Best Lat Pulldown Variations • Mini Band Lat Pulldown • Resistance Band Lat Pulldown • Wide-Grip Lat Pulldown • Neutral-Grip Lat Pulldown • Reverse-Grip Lat Pulldown • Tall-Kneeling Lat Pulldown • Straight-Arm Lat Pulldown • Single-Arm Lat Pulldown • Chest-to-Bar Lat Pulldown • Tall-Kneeling Dual Cable Lat Pulldown • Crossover Lat Pulldown If you’re just Video can’t be loaded because JavaScript is disabled: By looping and mobility you need to effectively Benefits of the Mini Band Lat Pulldown • Moving through the motion of the lat pulldown with just a mini band connecting • This is a great way to practice the movement you need for the lat pulldown without the added pressure of • The slight pressure from the mini band will make you focus on pulling your arms away from each other as you How to Do the Mini Band Lat Pulldown Loop a You don’t need Video can’t be loaded because JavaScript is disabled: Doing resistance band lat pulldowns will give you the same Benefits of the Resistance Band Lat Pulldown • Performing lat pulldowns with a resistance band allows you to move through the same • You can perform this movement anywhere you can bring a resistance band and secure it ...

• Sit down with your feet firmly planted on the ground and thighs secured into place by the pad, while gripping the bar overhead with an underhand grip shoulder-width apart. • Exhale and drive your elbows downwards towards the ground, while pulling your shoulder blades down and back. • Continue to pull the bar down until your elbows are in line with your torso and shoulder blades are fully pulled back. • Inhale and allow your arms to raise overhead while parting your shoulder blades, returning to the starting position. A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Close-Grip Lat Pulldowns (Reverse Grip Pulldowns) Close-grip lat pulldowns are done on a machine found in almost every gym. This great The underhand (and narrow) grip pulldown better stimulates the lower-lat muscle fibers, giving the appearance of thick, full lats all the way down to the waist. In other words, this is equivalent to the How to Perform Close-Grip Lat Pulldowns? Close Grip Lat Pulldowns STARTING POSITION (SETUP): Place your legs snugly under the pads on a pulldown machine and position your hands approximately 6-12 inches (15-30 cm) apart on the bar, palms facing you (underhand – reverse grip). Begin with your arms extended upward and your torso erect. EXECUTION (ACTION): Keeping your torso perpendicular (erect) to the floor and your back slightly arched, slowly pull the bar downward (leading with your elbows), focusing on your back muscles the entire time, until the bar touches your upper chest. At this point, squeeze your shoulder blades together for maximal contraction (squeeze the lats at the bottom by pulling the elbows down and back as far as possible). Return to the starting position, extending your arms completely at the end of each rep to achieve a full stretch. Exercise Key Points To Remember • Underhand (reverse) grip – palms facing you; • Narrow grip – little closer than the shoulder width; • Keep your elbows close to your torso as you bring them as far back behind you as possible; focus on pulling your shoulder blades together; Additional Tips • L...

Like the Sasquatch, Hardly Anyone's Ever Seen One Most trainers will tell you to do a lat pulldown with a wide grip. At some point in their trainer gestation, they must have gotten out some crayons and construction paper, drawn a stick man, and figured that since the lats form a V, so must the arms when doing a pulldown. Hence the wide grip. Some of them also assumed it's a bad idea to do the close-grip version because it supposedly activates your biceps more than the lats. Then there's the behind-the-neck injury thing. Many trainers assumed that pulling the weight behind the neck causes injuries, even though, like the Sasquatch, hardly anyone in weightlifting history has seen an example of such a thing; hence the near-universal recommendation to pull to the top of the chest. So what we're left with is an exercise that almost everybody does, or has done, but is nevertheless done in a manner that was dictated by poor logic and tradition. Two groups of scientists have come to our pulldown rescue, though. The first group of scientists wanted to figure out which of three different types of lat pulldowns worked the lats the best. They recruited 24 men in their mid-twenties to test three different types of lat pulldowns: behind the neck pulldowns, pulldowns to the chest, and pulldowns using a V-shaped bar. The scientists attached electrodes to test subjects' upper back muscles, their chest muscles, their shoulder muscles, and their biceps and had them perform the three varieties...

A close grip lat pulldown is a variation of a regular lat pulldown exercise. Since the hands are closer together on the barbell, this exercise emphasizes the inner back muscles. I recommend you include close grip lat pulldown in your upper body training routine twice per week and always use a weight that allows you to complete 8 – 12 repetitions. Table of Contents • • • • • • • Close grip lat pulldown, Muscles worked. The close grip lat pulldown emphasizes the inner back muscles. The following muscles are worked with this exercise: Latissimus dorsi With the close grip lat pulldown, you work your latissimus dorsi (lat muscles). This is the thick muscle running from under your arm to just above your hip. Inner back muscles The latissimus dorsi isn't the only muscle that works during this exercise. As you pull down on the bar with a grip narrower than shoulder width, your inner back muscles will also contract, giving it a complete The inner back muscles are made up of the teres minor, rhomboids, and deep fibers of the trapezius. These smaller muscles help support your shoulders and help rotate your shoulder blades so that they face backward as if you were shrugging your shoulders. Erector spinae The erector spinae, a group of muscles that run up and down the back, helps to keep your spine erect and in proper alignment. These muscles include the Teres major The teres major, a muscle that helps rotate your shoulder blades and help you lift your arm toward the front of the body,...

If you want to know how to do the close grip lat pulldown with proper form, what muscles it works, and what the alternatives are, this page will show you what to do. • • • • • Introduction and Benefits The close grip lat pulldown is a compound exercise used to train the muscles in your back and arms. There are several different hand positions you can use to do the exercise: • • Overhand/pronated grip • Neutral/hammer grip This article focuses on the close grip pulldown done with a V-bar and a neutral grip, which means your palms face each other. Close Grip Lat Pulldown: Muscles Worked • Latissimus dorsi • Teres major • Elbow flexors (biceps, brachialis, brachioradialis) • Posterior deltoid • Trapezius • Rhomboids How To Do the Close Grip Lat Pulldown: Proper Form 1. Attach a V-bar attachment to a lat pulldown or cable pulley machine. 2. Adjust the seat position and/or height of the knee pads so they sit snugly on your thighs, and provide enough pressure to stop your body being lifted off the seat. 3. Take hold of the V-bar attachment and sit down on the lat pulldown machine, facing the weight stack. 4. In the starting position, your arms should be straight and your body upright. 5. Keeping your elbows tucked in, pull the bar down towards your torso in one smooth movement. FREE: GET THE CHEAT SHEET 6. As you pull the bar down, lean back slightly, and think about lifting your chest up towards the bar while retracting your shoulder blades. 7. The bar should come down to the p...

The lat pulldown is one of my favorite machines to train my back. However, if you have had them in your program for a while, then they have gotten boring, or your progress is stalling. Whether you are no longer making progress at a gym without a lat pulldown or are stuck training at home, there are many great lat pulldown substitutes for you. The 14 best lat pulldown alternatives are: • • • • • • • • • • • • • • Each alternative to the lat pulldown exercise comes from various machines, dumbbells, cables, bands, and at-home variations. In this article, I will discuss what makes a good lat pulldown alternative, how to perform each of these movements, and share some tips on how to make them more effective in your program. Why Are Lat Pulldowns Good? Lat pulldowns are one of the most effective exercises for building muscle and strength in your upper back. It’s a compound exercise that activates and strengthens the lat muscles, traps, rear delts, and rhomboids all at once. It also targets your biceps and grip strength due to the pulling action required to pull the bar down. There are many variations of lat pulldowns, so you can easily find one that suits your needs and preferences. If you don’t have a lat pulldown machine and you’re working out at home, you can perform the exercise with resistance bands. What Makes A Good Lat Pulldown Alternative? A good replacement for a lat pulldown needs to achieve one or both of the following: • Target similar muscle groups to the lat pulld...

• • • • • This is where the Bro-Science TM can get heated and a little confusing. In this (actual) science-based article, we will take a deeper look at the full range of grips that you can use on a No more guesswork. Just straight, cold science. (And a stronger, more muscular back.) Let’s jump right in. Unsubscribe anytime. No spam. Lat Pulldowns – The Basics The lat pulldown is a staple in every back enthusiast’s portfolio of upper back exercises. And for good reason. It’s a multi-joint movement that targets a wide range of muscles in the upper body, including the upper back (traps and lats), the shoulder, biceps, and forearm. The exercise can be done on a variety of different types of lat pulldown machines, including your standard weight-plate machine, pneumatic machines, and even home pulley systems with plates. See also: The overhead aspect of the pulldown movement is what really helps engage the lats. These muscles are long and wide, stretching from the pelvis all the way to the upper arm. Big and strong lats don’t just look good in a t-shirt, but they also help with lumbar flexion, assist in thoracic arm motion (lifting your arm) and can help you breathe better Other muscles that help perform the lat pulldown include: • Traps • Brachialis • Biceps brachii • Teres major (a muscle along the bottom of the shoulder blade) • Rhomboids • Forearms. Now here comes the fun part… The way that you grip onto the pulldown bar influences how much impact the exercise will have on d...