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| Primary
Movers:
Latissimus Dorsi Secondary
Movers:
Rhomboids, Teres Major, Trapezius,
Biceps Brachii |
Click the Professor to review the anatomy of the Back.
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The
Close Grip Pulldown is very similar in appearance
to the Chin-up. The Pulldown machine allows
you to use weights that are more than your bodyweight, which is useful for advanced
trainers.
How
to do it:
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- Sit
in the pulldown machine with your hips right up under the pads (they are hip pads,
not knee pads).
-
Take a slightly less than shoulder-width, underhand grip (palms facing you) on
the bar or use a V-bar.
- Start
with the body vertical, arms straight over your head.
- Begin
the movement by arching your lower back slightly and sticking your chest out.
| |
- Pull the bar down
to your lower pecs, leaning slightly and smoothly backwards as you pull to hit
all the fibers in the lats.
- The
lat is a fan-shaped muscle and the lean back spreads the load over the whole fan.
- Puff
your chest up to meet the bar and try to squeeze your shoulder blades together
behind your back.
- Let
the bar up slowly then repeat.
|
Tricks:
This movement
should be done as a two-part movement to work your back best.
- Start with just dropping
your shoulder girdle.
- The
arms should not bend in this part of the movement.
- Your
shoulders should just drop down a few inches.
- Practice
this short movement a few times.
- Once
you have the feel for that, continue with the pulldown movement.
- This
technique will lock your lats into activation.
-
Repeat this technique at the start of every rep.
Common
errors: - Jerking
the weight with lower back - this error is often made by people who
are using too much weight in an effort to use momentum to get the weight moving.
This reduces the effectiveness of the exercise by taking tension off the target
muscles. It also has the potential to damage your lower back.
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