Back - Close Grip Lat Pulldowns
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Overview
To develop the width of your upper lats. The muscles designed to be used are the Latissimus Dorsi, Supraspinatus, Deltoid, Pectoralis Major and Teres Major. Other muscles used are Triceps Brachii and Subscapularis. This exercise is similar to the chin ups however it allows you to use less then your body weight.Training Steps
- Take a narrow overhand grip of the overhead bar and sit down on the seat. The width of the grip will vary for everyone but approximately should be shoulder width.
- Lock your legs by placing them under the padded knee rests.
- Begin to pull the bar down towards your self aiming for your chest. Keep your head looking up towards the bar.
- Keep your chest pushed out, back slight arched and focus on pulling through your lats.
- Once you have bought the bar down to your chest slowly start to raise the bar back towards the beginning of the movement maintaining control through the use of your lats.
Training Tips
- Do not sway your torso or roll your back to help you bring the bar down.
- Unless directed by a competent fitness instructor or doctor, NEVER lower the bar behind the neck. This will cause too heavy workload on the rotator cuffs and can lead to shoulder injuries.
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