The underhand close grip lat pulldown is a popular exercise that targets the back muscles. This exercise is often performed with a cable machine and involves pulling the bar down towards the chest. The underhand grip and close hand positioning provides a different angle of pull compared to other variations of the lat pulldown.
Benefits of the Underhand Close Grip Lat Pulldown
The underhand close grip lat pulldown is a great exercise for developing the muscles in the back, specifically the latissimus dorsi. This exercise also works the biceps and forearms, making it a great compound exercise. Additionally, the underhand grip places less stress on the shoulder joint compared to the overhand grip, making it a great alternative for those with shoulder issues.
How to Perform the Underhand Close Grip Lat Pulldown
To perform the underhand close grip lat pulldown, follow these steps:
- Adjust the cable machine so that the bar is at chest height.
- Attach the bar to the cable machine.
- Sit on the seat with your feet flat on the ground and your knees bent.
- Grasp the bar with an underhand grip, with your hands positioned slightly closer than shoulder-width apart.
- Engage your back muscles and pull the bar down towards your chest, keeping your elbows close to your body.
- Pause briefly at the bottom of the movement.
- Squeeze your back muscles and slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes to Avoid
When performing the underhand close grip lat pulldown, it is important to avoid these common mistakes:
- Using momentum to pull the bar down instead of using the back muscles.
- Arching the back and using the lower back muscles instead of the upper back muscles.
- Not fully extending the arms at the top of the movement.
- Letting the bar rise too quickly at the top of the movement.
- Using too much weight and sacrificing proper form.
Variations of the Underhand Close Grip Lat Pulldown
There are several variations of the underhand close grip lat pulldown that can be performed to target different areas of the back. These variations include:
- Wide grip underhand lat pulldown
- Narrow grip underhand lat pulldown
- Close grip underhand lat pulldown with V-bar attachment
Incorporating the Underhand Close Grip Lat Pulldown Into Your Workout
The underhand close grip lat pulldown can be incorporated into your back workout to add variety and target different areas of the back. This exercise can be performed for 3-4 sets of 8-12 repetitions, with a weight that challenges you but allows you to maintain proper form. It is important to warm up properly before performing this exercise, and to stretch the back muscles afterwards to prevent injury.