Underhand Close Grip Lateral Pulldown 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Underhand Close Grip Lateral Pulldown is an effective exercise primarily targeting the latissimus dorsi (lats) with secondary activation of the biceps and upper back muscles. Performed on a cable machine, it involves gripping the bar with an underhand (supine) grip and pulling the bar down toward the chest while keeping the elbows close to the body. This variation emphasizes a greater contraction of the lats compared to standard pulldown exercises, while also engaging the biceps and muscles of the upper back for improved muscle development and overall back strength. It is an excellent addition to any back training routine, promoting strength and muscle definition.
How to Perform
Begin by setting up the cable machine with a small straight bar attached to the pulley system (you can opt for a wide grip bar if preferred). Adjust the weight on the machine and make sure the knee pad is securely positioned to keep you grounded during the exercise.
Grasp the bar with an underhand (supine) grip, ensuring your hands are placed about 10-12 inches apart, maintaining a firm but relaxed hold.
Sit down on the machine with your arms fully extended overhead, keeping your torso upright and aligned. This is your starting position.
Engage your core, maintain a neutral spine, and, with control, pull the bar down toward your upper chest, focusing on squeezing your lats as your elbows move down and toward your sides.
Pause briefly at the bottom of the movement, ensuring a full contraction of the lats, then slowly and with control, return the bar to the starting position. Be sure not to let the weight stack crash or drop between reps.
Continue for the desired number of repetitions, maintaining steady form and controlled movement throughout the set.
Tips
As you pull the bar down, make sure your elbows remain close to your body, tracking along your sides to ensure optimal lat activation.
Maintain an upright posture throughout the movement; avoid leaning back, as this can reduce the effectiveness of the exercise and may lead to improper form.
Keep control over the weight at all times. Do not let the weight drop quickly, as it can reduce muscle engagement and increase the risk of injury.
For added intensity, pause for a count of two at the bottom of the movement, focusing on squeezing through your lats to maximize contraction and muscle engagement.
Focus on using your lats to initiate the movement and move the weight. Your forearms should only be responsible for gripping the bar and holding the weight steady, not pulling the weight.
How Not to Perform
Avoid Using Momentum: Do not use momentum or swing your body to pull the weight down. Relying on momentum instead of muscle control reduces the effectiveness of the exercise and increases the risk of injury. Focus on controlled, smooth movements for optimal lat engagement.
Don’t Lean Back: Keep your torso stable and upright throughout the movement. Leaning back can make the exercise easier and shifts the focus away from the lats. It can also strain your lower back. Keep your chest lifted and avoid arching your back.
Elbows Should Not Flare Out: Keep your elbows close to your body as you pull the bar down. Allowing your elbows to flare out can shift the work from your lats to your biceps and upper back, reducing the exercise’s effectiveness. Elbows should stay tucked and track along your sides.
Do Not Let the Weight Drop Quickly: Lower the weight slowly and with control after each rep. Letting the weight drop quickly reduces muscle tension and puts unnecessary strain on the joints, leading to potential injury. Focus on both the concentric (pulling) and eccentric (lowering) portions of the exercise.
Don’t Overgrip the Bar: Your forearms should only be responsible for holding the bar, not for pulling it. Gripping too tightly can cause unnecessary tension in your forearms, which can take away from the lat and biceps activation. Keep your grip firm but relaxed.
Avoid Overextending the Arms: When you start the movement, do not extend your arms too far overhead. Overextending can put excessive strain on your shoulder joints. Keep a slight bend in your arms and ensure you start from a position where your lats are fully engaged.
Do Not Rush Reps: Avoid speeding through the repetitions. Rushed reps often lead to poor form and reduced muscle engagement. Focus on performing each rep with proper technique and full muscle activation for the lats and upper back.
Don’t Use Too Much Weight: Using too heavy a weight can cause form breakdown and encourage the use of momentum. Choose a weight that allows you to perform the movement with control while maintaining proper form and lat engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
