If you want to work out your upper body, you can try out the narrow grip lat pulldown. This excellent exercise targets your chest, back, neck, and shoulders.
Additionally, it incorporates the biceps, and abs and primarily targets the Latissimus Dorsi muscle. The narrow grip lat pulldown exercise is differentiated by manipulating your hand positioning on the bar.
The exercise is best for beginners in physical fitness exercise. If done correctly, narrow grip lat pulldown helps develop strength and size in the upper back muscles. It also builds your back, giving it a recommendable V shape.
To do the exercise, you need the lat pulldown machine. Alternatively, you can use a cable machine and a close grip attachment.
Always observe good hygiene by making sure the machine is clean, especially at the gym.
HOW TO DO NARROW GRIP LAT PULLDOWN PROPERLY
- Grip the bar approximately shoulder-width apart with the palms facing forward towards you.
- Sit down on the lat pulldown bench and face the cable machine. Ensure your hands are fully extended in front of you.
- Engage your chest leaning your torso back to create a curve on your back.
- Take a deep breath. Exhale, then pull the bar down to your chest, bringing your shoulder blades down and back.
- Take a brief pause at the bottom. Inhale, squeeze your lats and slowly raise the bar to the start position.
- That counts as one rep. You can do 10 to 12 reps, which you can add as you get comfortable with the workout.
- Maintain a stationary torso throughout the movements, moving just your arms.
WHAT MUSCLES DO NARROW GRIP LAT PULLDOWN WORK?
The narrow grip lat pulldown exercise name comes from the primarily activated muscle, the Latissimus Dorsi muscle. It also workouts the biceps, abs, shoulders, upper back, and core that stabilize the movements.
LATISSIMUS DORSI
Latissimus dorsi is a large flat muscle that covers the width of the lower and middle back and is also the broadest muscle of the back.
The muscles help to protect and stabilize your spine. Additionally, it provides strength to your shoulders and back strength. The muscle also helps with shoulder and arm movements, keeping your good posture.
Exercising the muscles helps stabilize your neck, shoulder, back, and hips. During the narrow grip lat pulldown, the muscle helps you pull the bar towards your chest.
BICEPS
Biceps are large muscles in the front of your upper arm between the shoulder and the elbow. The muscle is also known as biceps brachii, which means the two-headed muscle of the arm.
It plays a key role in flexion of the elbow and rotation of the forearm. The size of the forearm symbolizes your body strength.
Using the narrow grip lat pulldown to exercise the biceps gives you a healthy upper body, giving you beautiful arms. Therefore, guaranteeing an incredible physique.
ABDOMINALS (ABS)
The abs are straight paired muscles that extend along the front of the abdomen. It helps in breathing and, most important, during respiration when exhaling heavily. In addition, it helps keep the internal organs intact.
Exercising the abs helps you burn fat, hence developing a slimmer waistline. It also improves your posture, preventing back pain. For athletes, it improves your sports performance and enables you to breathe better.
The abs help you breathe better during the inhale and exhale moments in narrow grip lat pulldown. It also fully contracts to bring down the bar to your upper chest.
SHOULDERS
The shoulder consists of three bones; the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone). In addition, the shoulder has a ball and socket joint that rotates the arm circular.
It also helps the arm to hinge out and up away from the body.
Strong and broad shoulders help you in lifting heavy objects and playing sports. It also reduces the risks of injuries.
BENEFITS OF NARROW GRIP LAT PULLDOWN
Narrow grip lat pulldown comes in handy in improving your body health. Below are the benefits that come with this exercise:
1. BUILDS YOU STRONG AND BIGGER LATS
The narrow grip lat pulldown increase of motion allows you to pull the weight far down compared to a wider grip. In addition, the movement helps to fully contract your lats, which helps to build a strong, curved, and thicker back.
A strong back plays a crucial role in your sports performance, day-to-day activities, and other heavy lifting.
2. IT GIVES YOU UPRIGHT POSTURES
Working out your abs improves the stability of your spine, which improves your posture. In addition, the Latissimus dorsi helps stabilize your neck, shoulder, and hips. Furthermore, it enhances the movement of your shoulders and arms, which gives you a good posture.
3. INCREASES YOUR CONFIDENCE
Beautiful arms are something to brag about, and so is a great physique. Exercising on your abs and biceps improves your physical body. An incredible figure is admirable. Moreover, you gain confidence to work through your exercises.
ALTERNATIVE TO NARROW GRIP LAT PULLDOWN
Besides narrow grip lat pulldown exercise, there are similar workouts target the same muscles. Below are some examples;
CHIN-UP
Chin-up exercise works on your abs, arms, chest, and back. The exercise requires you to use your muscles to lift your weight to the bar.
How to do a chin-up:
- Stand in front of a chin-up bar, and place your hands on the bar with your palms facing you. Hold the bar with a firm grip, with your hands shoulder-width apart.
- Lift your body towards the bar until your chin is over the bar. Evenly distribute your weight by bending your knees or crossing your feet.
- Bring your body back and lower it to the starting position.
DUMBBELL LAT PULLOVER
The exercise is also known as a straight arm pullover. It works out your upper body, primarily targeting your Latissimus Dorsi muscle. Additionally, it works out your chest, triceps, deltoids, abs, serratus, and upper back.
How to do a dumbbell lat pullover:
- Simultaneously raise the dumbbells above the chest on the bench in a lay-down position.
- Engage your core and bring the dumbbell behind you, aligning them with your head.
- Squeeze your lats, contract your chest, and get the dumbbells to a start position. That counts as one rep.
NARROW GRIP LAT PULLDOWN MISTAKES TO AVOID
USING YOUR ARMS EXCESSIVELY
Your arms should only help you pull down the bar. It would help if you always involved your biceps in pulling down the bar. This allows you to reduce stress and efficiently work your back.
PULLING THE BAR TO LOW
As you lower the bar, during a narrow grip lat pulldown workout, it should come close to your chest or slightly touch the upper chest. Bringing the attachment far below your chest disengages your back. This stresses your shoulders, and in return, less work is done. As a result, you cannot benefit from the exercise.
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