The close-grip lat pulldown is a again train that primarily trains the latissimus dorsi, or “lats.”
You carry out it on a lat pulldown machine utilizing a V-bar attachment, which permits for a slim hand place and impartial grip (palms dealing with one another). It’s extremely efficient for constructing again muscle and energy, straightforward to be taught, and excellent for these with decrease again points.
On this skilled information, you’ll be taught correct close-grip lat pulldown type, the advantages of the close-grip lat pulldown, frequent errors to keep away from, the most effective variations and alternate options to include into your exercise routine, and extra.
Find out how to Do the Shut-Grip Lat Pulldown
To carry out the close-grip lat pulldown, observe these steps:
1. Arrange
Connect a V-bar to the lat pulldown machine pulley, and choose an applicable weight that means that you can keep correct type and range of motion all through the train.
Sit on the lat pulldown machine seat and modify the knee pad in order that it locks your decrease physique in place, then slide your thighs out, get up, and seize the V-bar with each arms.
Whereas preserving your grip on the bar and your arms straight, sit down, permitting your physique weight to drag the bar down with you. Nudge your thighs beneath the knee pads and plant your ft flat on the ground.
2. Pull
Sit together with your chest proud and barely arch your decrease again to assist interact your lats.
With out whipping your torso backward, pull the deal with towards your chest till it’s beneath your chin (or touches your chest if you wish to make the train tougher). As you pull the bar down, squeeze your shoulder blades collectively and pull them down.
A great “cue” is to think about pulling your elbows into the ground.
3. Ascend
Reverse the motion and return to the beginning place. This mirrors what you probably did throughout the pull.
Right here’s the way it ought to look whenever you put all of it collectively:
Advantages of the Shut-Grip Lat Pulldown
Let’s discover a few of the key benefits of the close-grip lat pulldown.
Full Again Coaching
The close-grip lat pulldown is a superb train for training virtually all of the muscle tissues of the again, together with the lats, rhomboids, mid-traps, and rear deltoids.
Coaching these muscle teams concurrently is right for gaining balanced dimension and energy on the again of your physique.
It additionally trains the biceps, shoulders, forearms, triceps, pecs, and abs to a lesser diploma.
Straightforward to Be taught for Learners
When most lifters consider “vertical pulling” workouts (workouts that contain pulling one thing from above your head towards your physique), they consider pull ups and chin ups.
Whereas these are wonderful again workouts, they are often troublesome for beginners or those that are obese since they might not have the energy to carry out a single rep.
The close-grip lat pulldown is a helpful workaround as a result of it really works comparable muscle tissues however means that you can modify the load and regularly construct energy.
Lowered Decrease Again Stress
The close-grip pulldown minimizes the pressure on the lower back, enhancing general consolation throughout the train.
In contrast to workouts resembling bent-over rows, which stress your backbone whereas bent over, the close-grip lat pulldown means that you can keep an upright posture, lowering decrease again discomfort.
Improved Posture
Strengthening your again muscle tissues with workouts such because the close-grip pulldown helps to enhance posture by strengthening the muscle tissues that maintain your shoulders again, stopping extreme higher again rounding.
Widespread Errors to Keep away from in Shut Grip Lat Pulldown
Whereas the close-grip lat pulldown is an efficient train, it’s essential to pay attention to frequent errors that may hinder your progress and enhance the danger of injury. Listed below are some frequent errors to keep away from:
Utilizing Momentum
Producing momentum by “whipping” your higher physique backward as you pull the load lowers again engagement and shifts the emphasis onto different muscle teams, which is a foul factor if growing your again is your prime precedence.
Keep away from this by preserving your again stationary, sustaining upper-body tightness, and core stability all through the vary of movement.
Pulling Too Low
Bringing the bar under your higher chest can pressure your shoulder joint and cut back the train’s effectiveness. Follow the right vary of movement, reducing the bar to beneath your chin or in order that it touches your higher pecs. This engages your again muscle tissues correctly and prevents shoulder discomfort.
Pulling with Your Biceps
It’s straightforward to rely an excessive amount of in your biceps as a substitute of your again when performing the close-grip pulldown. Nevertheless, doing so robs you of muscle and energy achieve within the goal muscle tissues.
To reduce biceps engagement, think about pulling your elbows into the ground. This maximizes how a lot your lats contribute whereas lessening biceps involvement.
The Greatest Shut-Grip Lat Pulldown Variations and Options
Whereas the close-grip lat pulldown is an efficient train, incorporating variations and alternate options can add selection to your exercise routine and goal the muscle tissues of the again in several methods. Listed below are a few of the greatest close-grip lat pulldown variations and alternate options:
1. One-Arm Lat Pulldown
The one-arm lat pulldown is a good variation that focuses on one aspect of the physique at a time, serving to you discover and repair muscle imbalances.
To carry out the one-arm lat pulldown, connect a D-handle to the highest pulley of the lat pulldown machine. Seize the deal with with one hand and pull it towards your chest, mimicking the movement of the normal lat pulldown.
This train additionally engages the core muscle tissues, significantly the obliques, as they assist stabilize the physique throughout the motion.
2. Impartial-Grip Pullups
Impartial-grip pullups are a superb different to the close-grip lat pulldown, concentrating on the identical muscle tissues however with out the necessity for a lat pulldown machine. You possibly can carry out this variation utilizing a set of parallel bars or a neutral-grip pull-up bar.
3. Lat Pulldown
The common lat pulldown trains your again equally to the close-grip lat pulldown, although it might be barely higher at coaching the lats and fewer efficient at concentrating on the rear delts.
4. Cable Row
The cable row is a superb different to the shut grip lat pulldown that entails utilizing a impartial grip to drag a weight horizontally towards your midsection whereas preserving your elbows near your sides. Equally to the close-grip pulldown, the cable row trains your mid again to a excessive diploma, particularly your lats.
5. One-Arm Dumbbell Row
The one-arm dumbbell row is one other nice different to the close-grip lat pulldown, coaching all of the muscle tissues of the center again, significantly the lats, traps, and rhomboids. To carry out the train, maintain a dumbbell in a single hand, place the alternative knee and hand on a bench for help, and row the dumbbell to your aspect whereas preserving your again straight.
A big benefit of the one-arm dumbbell row is that it requires little tools, making it a helpful different for individuals who don’t have entry to a lat pulldown machine.
Muscle tissues Labored By the Shut-Grip Lat Pulldown
Right here’s a diagram of the principle muscle tissues labored by the shut grip lat pulldown:
Units and Reps for the Shut-Grip Lat Pulldown
The close-grip pulldown entails a number of main muscle teams concurrently, so you should use heavier hundreds with out compromising security, supplied you employ good type.
Doing 3 units of 4-to-6 or 6-to-8 reps works effectively for many males, whereas 3 units of 6-to-8 or 8-to-10 reps is extra becoming for girls.
FAQ #1: What’s the distinction between broad and close-grip lat pull downs?
The wide-grip pulldown is somewhat higher at coaching your lats, and the close-grip pulldown is marginally higher at coaching your rear delts. The close-grip variation additionally trains the pecs and triceps greater than the broad grip model, although neither is a “chest” or “triceps” train.
Nevertheless, these variations are so minor that they doubtless have little impact on long-term muscle progress.
FAQ #2: Which grip is greatest for the lat pulldown?
There’s no such factor because the “greatest” grip for the lat pulldown. The very best resolution for most individuals is to periodically experiment with grip widths and orientations.
Doing so likely causes extra balanced and full progress than utilizing only one or two grips, and it might show you how to keep away from repetitive pressure accidents, which may happen whenever you do the identical train for lengthy intervals.
FAQ #3: Will lat pull-downs assist with my pull-ups?
Sure, lat pulldown workouts may also help enhance your pull-up energy.
Lat pulldowns goal the identical muscle tissues utilized in pull-ups, such because the lats and biceps. By strengthening these muscle tissues by way of lat pulldown workouts, you’ll be able to improve your capability to carry out pull-ups.
That stated, energy is “particular.” In different phrases, one of the best ways to get higher at pull-ups is to do pull-ups.
+ Scientific References
- Signorile, Joseph F., et al. “A Comparative Electromyographical Investigation of Muscle Utilization Patterns Using Various Hand Positions during the Lat Pull-Down.” Journal of Strength and Conditioning Research, vol. 16, no. 4, 1 Nov. 2002, pp. 539–546, pubmed.ncbi.nlm.nih.gov/12423182/. Accessed 2 Aug. 2021.
- Handa, Tohru , et al. Comparative Electromyographical Investigation of the Biceps Brachii, Latissimus Dorsi, and Trapezius Muscles during Five Pull Exercises. Apr. 2005, https://doi.org/10.7600/jspfsm.54.159.
- Barakat, Christopher, et al. “The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals.” Sports, vol. 7, no. 9, 4 Sept. 2019, p. 204, https://doi.org/10.3390/sports7090204.
- Costa, Bruna Daniella de Vasconcelos, et al. “Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-Homogeneous Hypertrophy?” International Journal of Sports Medicine, vol. 42, no. 09, 13 Jan. 2021, pp. 803–811, https://doi.org/10.1055/a-1308-3674.
- Stone, Michael H., et al. “Training Specificity for Athletes: Emphasis on Strength-Power Training: A Narrative Review.” Journal of Functional Morphology and Kinesiology, vol. 7, no. 4, 16 Nov. 2022, p. 102, mdpi-res.com/d_attachment/jfmk/jfmk-07-00102/article_deploy/jfmk-07-00102.pdf?version=1668586112, https://doi.org/10.3390/jfmk7040102.
