Muscle Groups
- Back
Purposes
- Latissimus dorsi (“Wing” muscles) strength
- Biceps strength
Overview
Narrow grip lat pulldowns strengthen the lats, rhomboids, trapezius, posterior delts and biceps. The narrow grip can be performed with a pronated (overhand) or supinated (underhand) grip. Narrow grip lat pulldowns define and shape the back.
Description
- Start with your hands on the bar at shoulder-width, arms straight and palms facing forward.
- Pull the bar straight down under your chin, toward the top of your chest.
- Keep your chest up and your elbows out to the side.
- Return slowly to the top, with your arms straight again.
Mistakes
- Pulling the bar down past the upper chest
- Pulling the elbows too far behind the body instead of straight back and down
- Dropping the chest down
- Leaning back excessively
- Shrugging the shoulders up as you pull down
