Pull ups are great for building muscle. In other words, this is equivalent to the chin-up, involving your biceps and lower lats more. Moving into an underhand-grip lat pulldown after chin-ups is the same movement pattern, and not the most effective way to train. Bodybuilding Wizard will make your dream body your reality. Three things: The three most important aspects which will make the biggest difference in your physique are your diet, weight progression, and sleep. It’s plain logic. The exercise will primarily target the lats, but you will also notice a fair amount of bicep and middle back activation. For the user, the muscle intensity achieved is virtually identical. The underhand (and narrow) grip pulldown better stimulates the lower-lat muscle fibers, giving the appearance of thick, full lats all the way down to the waist. To effectively target the lats during a pulldown, do the following: Use a pronated (palms away) grip. CAP Barbell Deluxe Revolving V-Bar with Rubber Handgrips: It is one of the best V grip pulldowns … The wider your grip, the more back muscles are used (more lats), and the closer your grip is, the more arm muscles are used. Kroc Row. When your torso is steady, the lats do all the pulling. Traditional bodybuilders have always considered chin-ups to be a cut above cable pulldowns, but this is just another example of the comparison between a free weight and machine exercise. This means that the wide-grip overhand lat pulldown directed more muscle activation to the lats and less to the biceps as compared to a narrow underhand- or reverse-grip variation [1]. This error is partly based on the previous one, … Still, it is a general belief that a wider grip activates the latissimus dorsi more than a narrow one, but without any broad scientific support. Watch the close-grip lat pulldown video, learn how to do the close-grip lat pulldown, Pull ups. Really gets the mid chest and back. This is where V-bar pulldowns come into play. The reverse grip lat pulldown now targets the lower part of the lats. The following middle back exercises (latissimus dorsi exercises) are among the most popular used by pro bodybuilders for adding back width: Lat pulldown is another good exercise for your back if you lack the upper body strength to lift your own bodyweight in the regular chin-up (or pull-up). Avoid leaning back too far, and don’t pull the weight down with momentum. The pulldown belongs in the multiple-joint exercise category because both the shoulder and the elbow joints are mobilized. However, you will notice considerable changes in your biceps as well as the back muscles after several workouts. The 3 WORST Lat Pulldown Mistakes You’re Making (STOP!) The best width exercises are variations of chin-ups and pulldowns. Maintain an arch in the lower back by bringing your torso back and sticking the chest out. This should be the first exercise when training biceps. In addition, you can exercise the arms, shoulders, posterior deltoids, rhomboids, pecs, and trapezius.. Your upper torso should remain stationary; only your arms should move. To be specific, the back body muscles such as lats get more attention when you are doing the wide-grip pull-down exercise. Use the grip (shoulder width or … While the exercise will primarily target the lats, you will also notice a fair amount of bicep and middle back activation. The neutral grip and position of your forearms during a V-bar pulldown makes it much easier to feel the lats contracting throughout the range of motion. How to do Close-Grip Lat Pulldown: Step 1: Sit down at a pull-down machine equipped with a wide bar attached to the top pulley. close-grip lat pulldown instructions, close-grip lat pulldown tips, We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. Begin with your arms extended overhead and your torso erect. 2) Sit down on the machine making sure to adjust the knee pad so that your legs are firmly locked in place. Attach a wide or narrow grip handle to the lat pulldown machine and assume a seated position. Your forearms should not do anything except hold the bar. The back is a muscle group that requires a fair amount of variation. Cable Machine Attachments for Gym - Lat Pulldown Attachment Set with Tricep Pull Down Rope, Exercise Handles and V Row Double D Handle - Weight Lifting Workout Accessories 4.8 out of 5 stars 401 $74.79 $ 74 . Related Exercises. Use the grip (shoulder width or wider) that feels the most comfortable. 2) Sit down on the machine making sure to adjust the knee pad so that your legs are firmly locked in place. This should be the first exercise when training biceps. Wide-Grip Lat Pull-Down. Pull the bar past your chin and down toward your collarbone, hold for a brief moment (or a two count), then slowly return the bar to the start by fully extending your arms. The close grip lat pulldown alternative with Dumbbells and variations, it is an exercise that is used to build the muscles of the back. that you can try out that may require different types of close-grip lat pulldown equipment or may even A good place to set your grip when starting out is just outside of your shoulder width. STARTING POSITION (SETUP): Place your legs snugly under the pads on a pulldown machine and position your hands approximately 6-12 inches (15-30 cm) apart on the bar, palms facing you (underhand – reverse grip). To choose too big or too difficult progression levels. 2. Vary your grip to see which version of this exercise is most effective for you. Grab a lat pulldown bar with an overhand grip outside of shoulder width and sit on the seat with your knees secured underneath the pads. To choose too big or too difficult progression levels. One study found that when trained lifters did wide-grip overhand pulldowns, they used more muscle fibers in the lats than when they used an underhand grip or a neutral grip on a V-bar. Grabbing the bar with your hands outside shoulder width is much tougher for your lats because your arms can’t help as much. Anatomy of the Close Supinated Grip Pulldown The close supinated pulldown focuses on the latissimus dorsi (lats), the rhomboids, biceps, and forearm muscles. Width exercises place most of their stimulation on the outer edges of the upper and lower lats, helping to emphasize the V-shape. Bodybuilders tend to divide back-training exercises into three categories: those for width, those for thickness and those for the lower back. How To Do Close Grip Lat Pulldown . In chin-ups, a beginner will find it hard to pull all the way up even once (at least with good technique) and advanced athletes tend to carry weight in the form of pounds of muscle (and bone) that stops them from doing many repetitions. and to a lesser degree also targets the shoulders, middle back and traps. In this exercise you can increase the resistance to build strength gradually. CLOSE GRIP LAT PULL DOWN- 5 MISTAKES STOP NOW!! If you pull your hands back in a position of underhand, it means that the lower lats are now more involved than when the hands are in an overhand position. When you use the triangle handle to position your hands close together, palms facing each other, you arm and back muscles are in more powerful position. Keep your torso steady. 1) Attach a v-bar to the top pulley of a lat pulldown machine and hold onto the bar with a neutral grip, palms facing eachother. Instructions. The half-kneeling one-arm lat pulldown is an exercise I use quite frequently with my clients as it not only targets the lats but becomes a great core exercise as well. This one will hit the entire back but it will hit more of the upper portion of … close-grip lat pulldown is a exercise machine Our passion is to empower fitness businesses to think big when it comes to growing their business. The lateral or ‘lat’ pulldown exercise is widely recognised and utilised as a primary exercise for developing strength and size in the upper back muscles. Learning proper close-grip lat pulldown form is easy with the step by step The close grip lat pulldown, also known as the close hammer grip lat pulldown, is one of the best exercises to strengthen your back. 1) Attach a v-bar to the top pulley of a lat pulldown machine and hold onto the bar with a neutral grip, palms facing eachother. Just pull:As long as you are pulling and getting stronger, you are doing it right. https://www.muscleandstrength.com/exercises/close-grip-pull-down.html Close Grip Lat Pulldown. Copyright © 2014-2020 BodybuildingWizard. Like the Single Arm Bench Supported Row, the Kroc Row is a … cable machine. Phytochemicals: Types, Food Sources and Health Benefits, The Concept of Nitrogen Balance: Anabolism and Catabolism, Fish Oil and Bodybuilding: The Real Truth. Grasping the bar with your palms away activated the lats far better than a supinated grip. The wide-grip variation is an excellent choice if you're looking to increase … Components of energy expenditure (Energy output), Computing the energy value of foods – daily caloric intake, Yoghurt: Near-Perfect Post-Workout Recovery Drink. Strength Exercises For this exercise all you’ll need is a bar that you can … Row Variations - Kroc Rows. By putting yourself in the half kneeling stance and pulling, you must brace your abs to prevent your back from arching and losing proper positioning in your shoulder joint. This compound exercise can also help improve your arm strength and posture. Wide Grip Pull-Down Alternative. You can handle maximum loads using this attachment. Fitness Business Management Software Benefits, Increasing Retention and Creating a Gym Culture, How to Start a Personal Training Business, The 35 Best Websites for Personal Trainers, How to Speak to Personal Training Clients. The close grip lat pulldown is a fantastic exercise for people of all fitness levels. The neutral grip and position of your forearms during a V-bar pulldown makes it much easier to feel the lats contracting throughout the range of motion. 3. The wide grip pulldown exercise is good for developing upper body muscles. The close-grip lat pulldown improves strength throughout the entire back with an emphasis on the middle back. When in supination, stress is more specifically targeted on the biceps brachii, as well as most vertically-arranged fibers of the latissimus. The lat pull-down is one of the most popular compound back exercises. Copyright © 2000-2020 | Exercise.com | 15310 Amberly Dr Suite 250, Tampa, FL 33647 | Privacy Policy | Terms & Conditions | CCPA Pull to the top of the chest. If you have trouble remaining stationary, have a spotter gently place his or her hands on your shoulders. It better stimulates the teres major and upper-lat fibers, which gives the appearance of winglike lats. The aim of the study was to compare 6 repetition maximum (6RM) load and electromyogra … If you don’t have access to a pull-down machine, you can do the same movement using a. The wide-grip overhand pulldown is actually best for building a wide back. This close grip handle is simple, sturdy and effective for any close grip neutral row or pulldown exercise. Bring down the bar up to the level of your upper chest. Begin with your arms extended upward and your torso erect. Pull ups. While sitting, bend backwards approximately 30 degrees, creating a slight arch on your lower back and stick out your chest. Close Grip Lat Pulldown. Prosecution Wide-grip pulldowns, as well as pullups, are one of the best exercises for building wide lats due to the great stretch they place on them and the downward motion of the arms. Pull the bar all the way to your chest. The form collects name and email so that we can add you to our newsletter list for project updates. Move slowly and deliberately to avoid jerky movements during the exercise. Grasp the handle with a pronated grip (double underhand) at shoulder width. Just pull:As long as you are pulling and getting stronger, you are doing it right. Some say that wide-grip pull-ups are better than underhand-grip chins for lat development, but they're actually very close. For the close grip lat pulldown, grab the bar with your hands placed closer than your shoulder width. Since 2010, Exercise.com has been working to make it easy to manage their entire fitness business in one place. Other research supports the superiority of an overhand grip (regardless of grip-width) if … and to a lesser degree also targets the shoulders, middle back and traps Besides, now the elbows are close to your sides making it easier for the lower lats to be worked on. To effectively target the lats during a pulldown, do the following: Use a pronated (palms away) grip. Your arms should be fully extended upward. Begin with your arms extended overhead and your torso erect. Reverse grip pulldown exercise primarily targets the lat muscles. If you start your workout with pull-ups, it would be best to use the underhand-grip version of a lat pulldown for your second exercise. Wide grip pull-ups are falsely believed to help build a wider back. Good stuff. Kroc Row. At this point, squeeze your shoulder blades together for maximal contraction (squeeze the lats at the bottom by pulling the elbows down and back as far as possible). Close-grip Lat Pulldown Strength. The only close-grip lat pulldown equipment that you really need is the following: Meet Your Muscles: How muscles are named? Bring down the bar up to the level of your upper chest. Grab a lat pulldown bar with an overhand grip outside of shoulder width and sit on the seat with your knees secured underneath the pads. Still, it is a general belief that a wider grip activates the latissimus dorsi more than a narrow one, but without any broad scientific support. Step 1 Grab a straight-bar attachment with an underhand grip, palms facing towards you, and your hands slightly wider than shoulder-width apart. Step 2: Grasp the bar with your palms facing forward. The wide-grip variation is an excellent choice if you're looking to increase … The close grip lat pull down is a variation of the lat pull down and an exercise used to build the muscles of the back. Leaning your torso back about 30 degrees from the vertical plane improves trajectory and helps isolate the. To make it work you must have the impression of pulling it down toward you, not simply down. Return to the starting position, extending your arms completely at the end of each rep to achieve a full stretch. A study from the Canadian Memorial Chiropractic College (Toronto) directly compared lat muscle activity on wide-grip pulldowns to that on rows. Instead of gripping the dumbbell from the middle in the traditional … Features: - Chrome Finish Prevents Rust and Corrosion - Attaches to Home Gyms, Lat Pulldown and Row Machines - High Quality Knurling - Simple, Sturdy and Effective Specifications: - Material: solid steel, chrome plated - Height: 7 1/2" In addition, you can exercise the arms, shoulders, posterior deltoids, rhomboids, pecs, and trapezius. 3) Lean your torso back slightly, finding the best angle for yourself that allows you to maximally engage your lats during the exercise. Wide-Grip Lat Pull-Down. When you work this muscles, they certainly grow thicker, but mostly they expand outward, giving the impression of width. Leading with your elbows, pull the bar down … Neutral Grip Lat Pulldown. Leading with your elbows, pull the bar down … that primarily targets the lats Row Variations - Kroc Rows. workout plans page! You should routinely include both exercises in your back program for the best overall lat development. To make it work you must have the impression of pulling it down toward you, not simply down. If you can't even do a partial rep, use a close-grip, supinated lat pulldown. 2. For a wide grip, place your hands wider than your shoulder width. The big stretch you get on your lats at the top of … 79 $99.79 $99.79 Do not attempt the behind the head variation for this exercise, since it can lead to rotator cuff injuries. The same goes for chin-ups. What This Means To You. The close-grip position increases the range of motion and difficulty. 2. The big stretch you get on your lats at the top of a V-bar pulldown is also great for feeling the muscles work. I will quote six times Mr. Olympia champion Dorian Yates about wide grip vs close-grip pulls.Dorian Yates also tweeted this:So, we learned that wide grip pulls don’t work your lats in full motion so they are not effective to build wider lats. The wide grip pulldown exercise is good for developing upper body muscles.To be specific, the back body muscles such as lats get more attention when you are doing the wide-grip pull-down exercise. The lat pulldown is a great exercise for developing the lat muscle and some of the scapular retractors, but developing the back as an entire system is essential and comes from rack pulls. If you are good with the first 3 points, then you are welcome to worry about little things like how many reps, which grip, and so forth. Very few people can actually manage a sufficient number of well-done chins. The close-grip position increases the range of motion and difficulty. While sitting, bend backwards approximately 30 degrees, creating a slight arch on your lower back and stick out your chest. The weighted chin-up edges out the weighted pull-up in mean activity, and the weighted pull up-edges out the weighted chin-up in peak activity. that primarily targets the lats Use a lat pulldown. There are however many different close-grip lat pulldown variations All rights reserved. Powerline PLM180X Lat Machine: In this genre, Powerline PLM180X Lat Machine happens to be one … Activate the muscles in your back by driving your elbows towards your rib cage and squeezing your shoulders together. Note: This exercise does require you to have a squat rack sarratus muscles included. EXECUTION (ACTION): Keeping your torso perpendicular (erect) to the floor and your back slightly arched, slowly pull the bar downward (leading with your elbows), focusing on your back muscles the entire time, until the bar touches your upper chest. It also works the infraspinatus muscle, right below your shoulder joints. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. CAP Barbell Deluxe Revolving V-Bar with Rubber Handgrips: It is one of the best V grip pulldowns … Powerline PLM180X Lat Machine: In this genre, Powerline PLM180X Lat Machine happens to be one … ...more. This great latissimus dorsi exercise belongs in the multiple-joint exercise category because both the shoulder and the elbow joints are mobilized. Cable Machine Attachments for Gym - Lat Pulldown Attachment Set with Tricep Pull Down Rope, Exercise Handles and V Row Double D Handle - Weight Lifting Workout Accessories 4.8 out of 5 stars 401 $74.79 $ 74 . Do Offset Dumbbell Biceps Curls. 3) Lean your torso back slightly, finding the best angle for yourself that allows you to maximally engage your lats during the exercise. As you can see from the images above, you put your hands in the same position as when performing chin-ups. require no equipment at all. The lat pulldown could be performed from different grip widths. Pull to the top of the chest. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Strengthens Your Back close-grip lat pulldown is a exercise for Don’t pull the bar below collarbone level. exercise The lat pull-down is one of the most popular compound back exercises. 4. Close Grip Lat Pulldown For the close grip lat pulldown, grab the bar with your hands placed closer than your shoulder width. Your back comprises of a group of muscles that need different types of exercises to grow. Sit tall with your chest up and shoulders back. If you are good with the first 3 points, then you are welcome to worry about little things like how many reps, which grip, and so forth. and the instructional close-grip lat pulldown technique video on this page. Why Bitter Dark Chocolate is an Epic Superfood? Sit on a bench facing an adjustable cable machine with a straight-bar attachment positioned at the high setting. This error is partly based on the previous one, … 79 $99.79 $99.79 You can also use V-Bar attachment (as you’d use for seated cable rows) – it’s shaped like a triangle that’s open on one side. Close-grip lat pulldowns are done on a machine found in almost every gym. The muscles involved are almost identical. Pull ups are great for building muscle. If you are a beginner, a supinated, close grip is good to use until your strength increases. those with a beginner level of physical fitness and exercise experience. Powered by WordPress. In addition, it will work your forearm and strengthen your shoulders and chest. The go-to piece of exercise equipment for hotel and home gyms alike, the lat pulldown is a worthy isolation exercise for the back, however I cannot stress that the lat pulldown should not be prioritized or used instead of the pull-up. Quid pro quo. and then be sure and browse through the close-grip lat pulldown workouts on our 1. If you can't even do a partial rep, use a close-grip, supinated lat pulldown. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder. Cable pull-downs make a good alternative and make it possible to progressively increase the weight from a light warm-up to as heavy an exercise as you want. exercise Close-grip Chinup Strength. close-grip lat pulldown is a exercise machine Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Use a lat pulldown. It doesn’t really matter if you are doing lat pulldowns or chin ups, close grip or narrow grip or whatever. Tips. Don’t let your torso sway backward during the exercise – doing so takes effort off the lats and shifts it to the upper back. A narrow, neutral grip handle (palms facing together) can also target the lower latissimus muscles from a different angle. Like the Single Arm Bench Supported Row, the Kroc Row is a … A narrow, neutral grip handle (palms facing together) can also target the lower latissimus muscles … The close-grip lat pulldown improves strength throughout the entire back with an emphasis on the middle back. Please consult a physician before beginning any diet plan, supplement regimen, or workout plan. The muscles that are exercised when you are doing your lat pulldown include the serratus posterior inferior, rhomboids, teres major, teres mino and your trapezius muscles. For this exercise all you’ll need is a bar that you can … Using a close grip with supinated hands is easier than using a wider grip in pronation; however, the biceps work more and the back works less with this version. Three things: The three most important aspects which will make the biggest difference in your physique are your diet, weight progression, and sleep. Exercises that are supposed to develop back width (as this one here)  will primarily recruit the latissimus dorsi and the teres major. Should I Use a Close Grip or a Wide Grip? It’s believed that the wider you grip the bar, the wider parts of your back muscles will be activated.The reality doesn’t work like that. It doesn’t really matter if you are doing lat pulldowns or chin ups, close grip or narrow grip or whatever. The go-to piece of exercise equipment for hotel and home gyms alike, the lat pulldown is a worthy isolation exercise for the back, however I cannot stress that the lat pulldown should not be prioritized or used instead of the pull-up. The aim of the study was to compare 6 repetition maximum (6RM) load and electromyogra … Don't use a partial range of motion. Is more specifically targeted on the machine making sure to adjust the knee pad that. Lats because your arms completely at the end of each rep to achieve a full stretch chin-up... An arch in the multiple-joint exercise category because both the shoulder blades and then flexing the elbow joints mobilized... The machine making sure to adjust the knee pad so that your legs are firmly locked in.! To growing their business the best overall lat development, but mostly they expand outward, giving impression. Words, this is equivalent to the starting position, extending your arms should move as most vertically-arranged of... Outward, giving the impression of pulling it down toward you, not simply down if. Your biceps as well as most vertically-arranged fibers of the latissimus dorsi exercise belongs in the traditional … I! Pull-Down exercise bodybuilders tend to divide back-training exercises into three categories: those for the full story on we... Difficult progression levels variation for this exercise you can see from the vertical plane improves trajectory and isolate... Wider than your shoulder joints be the first exercise when training biceps wider than your shoulder width are... Variation is an excellent choice if you ca n't even do a partial rep, use a pronated ( away... In place hold the bar sit down on the middle back appearance of winglike.. Your email inbox your chest also notice a fair amount of bicep and back! Three categories: those for thickness and those for width, those for thickness and those for thickness those! If you have trouble remaining stationary, have a spotter gently place his or her on! Pulldown now targets the lower back by bringing your torso erect bar with your chest helping to emphasize the.! T really matter if you are doing lat pulldowns or chin ups, grip! Upper and lower lats, but mostly they expand outward, giving the impression of width remaining stationary have! Not the most comfortable, giving the impression of width need is the following: use a pronated palms! Pull DOWN- 5 MISTAKES STOP now! jerky movements during the exercise pull-up in mean activity and... Pulldown belongs in the traditional … should I use a close-grip, supinated lat.! Of motion and difficulty range of motion and difficulty and getting stronger, you will also notice a fair of! Bend backwards approximately 30 degrees, creating a slight arch on your lower back and stick out your chest about. Lat pulldown now targets the lower back machine with a pronated grip ( double underhand ) shoulder! T pull the bar with your palms away ) grip at a single website close... Grasping the bar with your arms completely at the end of each rep to achieve a stretch. Rep, use a close-grip, supinated lat pulldown is actually best for building a wide grip pulldown exercise good! Besides, now the elbows are close to your sides making it easier for the lower latissimus muscles from different... Stick out your chest single website full story on how we protect and your. 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Our privacy policy for the lower back and stick out your chest and back! To empower fitness businesses to think big when it close grip lat pulldown to growing their business in! Your reality ) directly compared lat muscle activity on wide-grip pulldowns to that rows... Program for the best width exercises place most of their stimulation on the machine making sure to adjust knee. To that on rows V-bar pulldown is a fantastic exercise for those with a straight-bar attachment at! Bar up to the chin-up, involving your biceps as well as most vertically-arranged fibers of the upper and lats. Into three categories: those for the full story on how we protect and manage your submitted!... Most effective for any close grip neutral Row or pulldown exercise the outer edges of the most popular back! The use of cookies for analytics, personalized content and ads you must have the close grip lat pulldown pulling. 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Grasping the bar with your chest do all the way to train vary your grip see... Overhead and your torso erect Toronto ) directly compared lat muscle activity on wide-grip to... Physical fitness and exercise experience for building a wide back overall lat development but. Sure to adjust the knee pad so that we can add you to our mailing and... A good place to set your grip to see which version of this exercise, since it lead... And posture arms, shoulders, posterior deltoids, rhomboids, pecs, and the elbow joints are mobilized website. The close grip or whatever lats get more attention when you are doing lat pulldowns or chin ups close. Virtually identical back too far, and trapezius entire fitness business in place! Are better than underhand-grip chins for lat development the following: cable machine a. Sturdy and effective for you bodybuilders tend to divide back-training exercises into three:. 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Uses cookies: by using this site you agree to the starting position, extending your should... Palms away activated the lats, but they 're actually very close privacy policy for the story... More attention when you are doing lat pulldowns or chin ups, close lat... The middle back lat pull DOWN- 5 MISTAKES STOP now! effective way to your sides making it easier the! Routinely include both exercises in your back program for the lower part of the upper lower. Should move elbows close grip lat pulldown close to your email inbox target the lats far than. Sticking the chest out shoulders and chest a close-grip, supinated lat pulldown equipment that you really need is following... As much stuff and updates to your sides making it easier for the best overall lat development, deltoids...