Overview of the Close Grip Lat Pull Down
A version on the lat pulldown that helps strengthen the back muscles is the close grip lat pulldown. Although the main focus of the exercise is the lats, you will also feel some activation in your middle back and biceps.
One muscle group that needs some variation is the back. Try a variety of angles and hand positions to get the most out of your back muscular growth.
It is possible to incorporate the close grip lat pull down into your upper body, pull, back, and full body routines.
Directions for Pulling Down the Close Grip Lat
Take a seat and secure the lat pulldown machine’s wide grip handle.
Hold the handle shoulder-width apart using a pronated grip (double underhand).
Depress the shoulder blades to begin the movement, then extend the shoulder and flex the elbow.
After bringing the handle close to your body until your elbows line up with your torso, carefully lower it back to the beginning position.
Continue till the desired number of times.
Tips for Closing Grip Lat Pull Down
To prevent your spine from arching too far, maintain some tone in your abdominals as you draw the bar into your body.
Control the weight during the whole repetition rather than letting momentum take over.
If you see that your back is staying underused and your biceps are being overworked, you could choose to employ a false grip (don’t wrap your thumb over the dumbbell).
As you pull, avoid allowing the head to protrude forward.
Make sure the shoulder blade glides on the rib cage in a similar manner. Simply go through the glenohumeral joint without locking the shoulder blade down.
At the peak of the movement, permit the shoulder to internally rotate and shrug a little. Naturally, you will pull with your arm after reversing the movement and depressing the shoulder blade.
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