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Close Grip Lat Pulldown
Exercise Data

Type: Stength
Main Muscle Worked: Lats
Other Muscle: Biceps, MiddleBack, Shoulders
Equipment: Cable
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Pull


9.0
Excellent
Close Grip Lat Pulldown - Images
START
FINISH

1.  Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you
    adjust the knee pad of the machine to fit your height. These pads will prevent your body from
    being raised by the resistance attached to the bar.

2.  Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide
    grip, your hands need to be spaced out at a distance wider than your shoulder width. For a
    medium grip, your hands need to be spaced out at a distance equal to your shoulder width and
    for a close grip at a distance smaller than your shoulder width.

3.   As you have both arms extended in front of you - while holding the bar at the chosen grip width -
    bring your torso back around 30 degrees or so while creating a curvature on your lower back and
    sticking your chest out. This is your starting position.

4.  As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders
   and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you
   reach the full contracted position. The upper torso should remain stationary (only the arms shoul
   move). The forearms should do no other work except for holding the bar; therefore do not try to pull
   the bar down using the forearms.

5.   After a second in the contracted position, while squeezing your shoulder blades together, slowly
    raise the bar back to the starting position when your arms are fully extended and the lats are fully
    stretched. Inhale during this portion of the movement.

6.  Repeat this motion for the prescribed amount of repetitions






Close Grip Lat Pulldown - Guide
Alternative Exercises For Close Grip Lat Pulldown
Main Muscle: Lats
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
Home >>  Exercises >> Shoulders >>   Close Grip Lat Pulldown
>
Pullups
Muscle Targeted: Lats
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