How To Do Close Grip Lat Pulldown

Close Grip Lat Pulldown is interesting and easy to perform exercise that works to make you’re back strong. Besides that, it can equally improve the strength of the arm and general posture of the body. This exercise is suitable for people of all levels of fitness

HOW TO DO CLOSE GRIP LAT PULLDOWN

Equipment needed; a machine

  • While facing the cable machine, sit on the lat pulldown machine with your knees locked under the pad to stop your body from moving off the seat.
  • Stretch your arms upwards and hold the close grip attachment with both hands and palms facing each other. This is your starting position.
  • Lean slightly backward, brace your core and pull the attachment down bringing it closer to your chest past your chin.
  • While keeping your elbows under your hands, maintain the bar briefly at the bottom.
  • Slowly allow the bar to return upwards to the starting position, keeping it under control as it ascends.
  • Repeat as many times as convenient for you.

WHAT MUSCLES DO CLOSE GRIP LAT PULLDOWN WORK?

Close grip lat pulldown exercise works to strengthen your back and engages the following muscles;

1. THE LATS

Are V-shaped muscle that connects your arm to the vertebral column. They provide shoulder and back strength and help in stabilizing your spine.

Besides that, the lats are helpful in the shoulder and arm mobility and support general body posture. The lats play important role in the pulling and rowing exercises

2. BICEPS

Are muscles of the upper arm between the shoulder and the elbow. It functions primarily around the elbow where it flexes and supinates the forearm.

This movement is essential in the performance of close grip lat pulldown and other related exercises.

CLOSE GRIP LAT PULLDOWN BENEFITS

1. IMPROVED POSTURE

Some routine activities like spending most time seated at work or driving lead to under-engagement of your lats and other muscles of the back.

This may occasionally cause pain, slouching, and some tension around your back and shoulders.

Performing close grip lat pulldown will help in strengthening these underutilized muscles and relieve pain and discomfort in the back. Doing this regularly leads to an improved and more stable posture.

2. STRONGER BACK

Close grip lat pulldown exercise provides for a wide range of motion in comparison to other traditional lat pulldowns.

The close grip attachment enables you to pull the bar down further than you would be able to in normal wider grip.

By so doing, the lats are maximally contracted at the bottom of every rep.This leads to a stronger and thicker back.

Such a strong back is essential for improved performance in sports and strenuous routine activities.

3. INCREASED CONFIDENCE

Your lats are very instrumental in activities involving lifting and /or pulling. Close grip lat pulldown works your biceps, making them resilient to pulling down more weight than you would do in a normal circumstance. This builds on to your power and confidence in your workout. However, the confidence should not be exaggerated to give chances to injury.

ALTERNATIVES TO CLOSE GRIP LAT PULLDOWN

There are a number of exercises that work similar way to close grip lat pulldown. The following can be explored as alternatives for the same results.

1. CLOSE GRIP PULLUP

This is a perfect alternative to close grip lat pulldown basically because it assumes a similar movement.

The only difference between the two is that a pull-down moves the bar whereas a pull- up involves movement of the body. The exercise can be performed conveniently at home.

2. BANDED CLOSE GRIP LAT PULLDOWN

This exercise involves the use of a resistance band, an important piece of equipment for a home gym. The resistance band will allow you to perform a close grip lat pulldown with ease.

The banded close grip lat pulldown can be performed anywhere provided there is a band.

3. CHIN UP

chin Up is a strength training exercise.

Many people do this exercise for the sole reason of strengthening their muscles such as lats, dorsi and biceps which are essential in the movement of the arm.

As the name suggests, it involves motions established in relation to your chin. Chin Up  is a perfect alternative for close grip lat pulldown.

4. DUMBBELL LAT PULLOVER

this is a weightlifting exercise that will greatly work your pecs and lat muscles. The exercise requires the use of a dumbbell and can conveniently be performed in the comfort of your house.

5. RESISTANCE BAND CLOSE ROW

This is an exercise that is recommended as an alternative to close grip lat pulldown if you want to strengthen your upper back muscles located around and between the shoulder blades.

Performing this exercise regularly will lead you to have an improved posture. The exercise is easy to do anytime and anywhere.

CLOSE GRIP LAT PULLDOWN MISTAKES TO AVOID

1. PULLING TOO LOW

The close grip attachment should be pulled down to the level around the chest. When it goes beyond this level, the back remains unengaged any longer.

Some lifters pull the bar further down to their waist level and this is not recommended. At this level, little work is being done since the shoulders are stressed.

2. EXCESSIVE USE OF ARMS

The use of the arms when performing close grip lat pulldown needs to be carefully monitored.

In some cases, the arms control the motion during the exercise which contributes to the reduction of stress on your back.

Considering that biceps should be supporting the actions during the workout, the weight should be pulled with minimal assistance from the arms to give room for the training of the back.

3. USING MOMENTUM TO PULLDOWN

You are highly cautioned against the use of the momentum of the body to bring down the weight as it makes the upper body to swing.

This eventually does not help you build strength in your back. To correct this, decrease the weight and keep your body relatively immobile during the exercise to generate tension on your back.

CONCLUSION

Close grip lat pulldown exercise strengthens your arms and is a great exercise to add to your routine workouts that equally target the back and upper body.