Close grip Lat pull downs exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Close grip Lat pull downs )

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Name of exercise  Resist shld Lat pulls close grip w/pulley
Other names of exercise Close grip Lat pull downs
Description of exercise Close grip lat pull downs are a popular strength training exercise that targets the muscles in the back, particularly the latissimus dorsi (lats). This exercise is performed on a cable machine, where the individual sits in front of the machine and grasps the handles with an underhand grip, hands shoulder-width apart. The arms are then pulled down towards the chest, engaging the lats and upper back muscles. This exercise helps to improve upper body strength, posture, and can also aid in developing a wider back. It is important to maintain proper form and control throughout the movement to avoid injury and maximize the benefits of this exercise.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit at pulley system with Lat bar.
  • Grasp bar with hands about 6 inches apart, palms facing to chest.
  • Pull bar down to chest.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Latissimus Dorsi, Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Depression, Retraction, Extension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased upper body strength
  • Improved grip strength
  • Targeted back muscle development
  • Improved posture
  • Increased muscle definition
  • Improved shoulder stability
  • Reduced risk of injury
  • Increased pulling power
  • Improved overall upper body muscle balance
  • Versatility in exercise variations

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Close grip lat pull downs can be a beneficial exercise for many people, but there are certain situations where it may be best to avoid this exercise. Here are a few instances where you should consider avoiding close grip lat pull downs:Shoulder injuries: If you have any existing shoulder injuries or pain, it is important to avoid close grip lat pull downs as it can put strain on your shoulders and aggravate the injury.
  • Wrist pain: Close grip lat pull downs require a strong grip, which can be problematic for individuals with wrist pain. It is best to avoid this exercise and opt for alternatives that put less strain on the wrists.
  • Lower back pain: If you have lower back pain, close grip lat pull downs can put additional stress on your back muscles and aggravate the pain. It is best to consult with a healthcare professional before attempting this exercise.
  • Inexperienced or weak grip strength: Close grip lat pull downs require a strong grip to properly execute the exercise. If you are new to strength training or have weak grip strength, it may be best to start with alternative exercises until you build up enough strength.
  • Poor form: Close grip lat pull downs require proper form to avoid injury. If you are not familiar with the correct form, it is best to avoid this exercise until you have proper guidance from a fitness professional.In summary, close grip lat pull downs can be a great exercise for building back and arm strength, but it is important to listen to your body and avoid this exercise if you have any existing injuries or weaknesses that may be aggravated by it. Always consult with a healthcare professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a spotter or trainer for proper form and safety
  • Warm up properly before starting the exercise
  • Keep your shoulders relaxed and down
  • Avoid jerking or swinging movements
  • Use an appropriate weight for your fitness level
  • Maintain a neutral spine throughout the exercise
  • Keep your elbows close to your sides
  • Avoid locking your elbows at the bottom of the movement
  • Exhale as you pull the bar down and inhale as you release
  • Do not arch your back or lean too far back during the exercise

    • Helpful in Diseases

  • Arthritis
  • Carpal tunnel syndrome
  • Tendinitis
  • Rotator cuff injuries
  • Shoulder impingement
  • Bursitis
  • Frozen shoulder
  • Tennis elbow

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    Frequently asked questions

     

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