How To Do Narrow Grip Pulldown Properly

Narrow grip pulldown is an essential workout for your back. The workout primarily targets the latissimus dorsi muscles.

The distance between your palm grips on the bar is what makes this exercise effective. So, observe your hand grips and positions to get the best results from the narrow grip pulldown.

You need to pull your arms in and forward when pulling the bar down. From the side, your hands are extended in front of your body. And from the back, they are tucked in close to your body.

When done correctly, narrow grip pulldown gives you a more upright posture. Additionally, it builds you strong and big lats, increasing your exercising confidence.

 

You need a cable machine and a close grip attachment to do the workout. The attachment can be a bar or a triangular handle.

HOW TO DO NARROW GRIP PULLDOWN PROPERLY

  • Grab the close grip attachment approximately shoulder-width apart and sit on the bench.
  • At this position, your arms should be extended in your front. Your arms should be in line with the center of your chest.
  • Adjust your knee pads in a position where your body won’t come off the seat during the movements.
  • Engage your core and bring your chest out. Lean slightly behind, making sure your back is straight.
  • Exhale and bring the close grip attachment nearly close to your upper chest and below your chin. Pull your elbows straight down. Squeeze your back muscles and concentrate on squeezing the lats even more.
  • Take a brief pause at this position, inhale and slowly raise the bar back to the start position. This counts as one rep. Repeat depending on your fitness level.

WHAT MUSCLES DOES NARROW GRIP PULLDOWN WORK?

The exercise focuses majorly on the Latissimus Dorsi muscle. However, it also works out the biceps, core, shoulders, traps, and anterior deltoid to a lesser extent. In addition, the narrow grip pulldown works the back muscles such as the rhomboid, teres major, teres minor, and infraspinatus.

LATISSIMUS DORSI

Latissimus dorsi is a large flat muscle that stretches to the sides, covering the width of the middle and lower back. The muscles are also known as the lats. They connect the upper arm bone to the spine and the hip.

The latissimus dorsi muscle protects your spine and helps to stabilize it. In addition, it builds up your shoulder and back strength. It also helps improve your upright posture and your shoulder and arm movements.

Exercising the muscles improves the stability of your shoulders, neck, back, and hips. It also builds your speed and mobility, especially during sports activities.

TRAPEZIUS

The trapezius is a muscle starting at the base of the neck, going across your shoulders, extending to the middle back.

 

The trapezius’s key role is to help move your head, neck, arms, shoulders, and torso. Furthermore, the muscles help to stabilize your neck, improving your body posture.

 

A strong trapezius helps to stabilize your shoulders and back. The muscle also enables you to maintain a good posture, reducing back pain and injuries.

 

The trapezius controls your shoulder movements during narrow grip pulldown on the close grip attachment.

 ANTERIOR DELTOID

The anterior deltoid is part of the deltoid muscles on the front of your shoulder. They are also known as the front delts and are connected to the clavicle. They help move your arm forward, like reaching out for an object. Also, they  help in abduction, flexion, and internal rotations.

During the narrow grip exercise, they help move your arm forward toward the side of your face.

Exercising this muscle builds up your strength for a horizontal push. Also, strong muscles improve and give a desirable shoulder shape.

TERES MAJOR AND MINOR

The teres are two muscles that pass below the shoulder joints. They run from the scapula to the upper part of the humerus. Teres major helps draw the arm towards the body, rotating it inwards. The muscle allows arms and shoulder movements.

Teres minor helps to rotate the arm outwards. In addition, it supports the rotation of the arm at the shoulder joint.

Exercising the muscles gives you a desired V upper back shape. It also helps to increase the width of your upper body.

BENEFITS OF NARROW GRIP PULLDOWN

Narrow grip pulldown helps you improve your body functionality, athlete performance, and day-to-day activities.

BUILDS STRONG BACK AND SHOULDERS

The narrow grip pulldown involves working out your upper body muscles. A consistent workout builds a desirable and strong back and shoulders. The teres major with regular exercise will help form a great V back shape.

IMPROVES YOUR POSTURE

The exercise activates the back and shoulder muscles. The muscles help stabilize your neck, arms, shoulders, and hips. This provides stability to your spine, giving you a more upright posture.

INCREASES YOUR SPORTS PERFORMANCE

Many sports require the flexibility of your body, especially your muscles. Narrow grip pulldown targets your upper body muscles. Therefore, it gives you flexibility, easing your mobility and increasing speed.

ALTERNATIVE TO NARROW GRIP PULLDOWN

The following are exercises you can perform that work the same muscle groups.

STRAIGHT ARM PULLDOWN

Just like narrow grip pulldown, you will use a cable machine. The exercise activates the latissimus dorsi, posterior deltoids, triceps, rhomboids, and teres major.

How to do straight arm pulldown:

  • Stand facing the cable machine. Fully extend your arms and grab the bar.
  • Slightly bend your torso at the waist and tighten your lats.
  • Exhale and pull the bar downwards until it nearly touches your thighs.
  • Inhale and raise the bar back to a start position. This one rep

DUMBBELL PULLOVER

The dumbbell pullover also focuses on group muscles throughout your upper body. The muscles include latissimus dorsi, posterior deltoids, triceps, rhomboids, and teres major muscles.

How to do dumbbell pullover:

  • Lie down on a bench. Keep your head at the end of the bench.
  • Raise the dumbbells on both sides above your chest. You should extend your arms fully.
  • Extend the weight back over your head, keeping your arms straight. The weight should be behind but not below your head.
  • Pause and raise the dumbbell back to the start position.

NARROW GRIP PULLDOWN MISTAKES TO AVOID

PULLING THE CLOSE GRIP ATTACHMENT TOO LOW

This is one most common mistake most people do during the narrow grip pulldown. For you to engage your lats, the close-grip attachment should not go down beyond your chest. Also, this move adds more stress to your shoulders.

INVOLVING TOO MUCH OF YOUR ARMS

It’s good to involve your lats and biceps in pulling and raising the bar. However, your forearms should only help you hold the bar.