What grip should I use for lat pulldowns?

The Perfect Lat Pulldown Form:

• Grasp the handles slightly wider than shoulder-width with a closed, overhand grip.
• Keep your torso and spine in a neutral position with a slight backward lean (approximately 10-15o backward should do the trick).
• Exhale while pulling the bar down toward the upper chest.

Are close grip lat pulldowns effective?

A close grip lat pulldown does work your lats, but also activates your chest and arms more. If you want to focus on your back, then you should opt for a wide grip lat as the close grip is more of a compound exercise.

Do pulldowns work shoulders?

As the name implies, the lat pulldown machine works your lats, or the latissimus dorsi muscles of your back. Lat pulldowns also work other muscles on your back, shoulders and arms.

Are close grip lat pulldowns good?

The close grip lat pulldown, also known as the close hammer grip lat pulldown, is one of the best exercises to strengthen your back. This compound exercise can also help improve your arm strength and posture. The close grip lat pulldown is a fantastic exercise for people of all fitness levels.

Are lat pulldowns shoulders?

Lat pulldowns also work the rhomboid muscles on your upper back, which draw your shoulder blades toward your spine, as well as the lower trapezius muscles, which pull your shoulder blades down. The exercise strengthens the rear deltoids on the backs of your shoulders, which help pull the arms backward.

Should I do lat pulldowns?

The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.

Does it matter what grip you use during a pulldown?

What did matter, though, was using a pronated grip. Grasping the bar with your palms away activated the lats far better than a supinated grip. To effectively target the lats during a pulldown, do the following: Use a pronated (palms away) grip. Pull to the top of the chest. Use the grip (shoulder width or wider) that feels the most comfortable.

How do I effectively target the lats during a pull-down?

To effectively target the lats during a pulldown, do the following: Use a pronated (palms away) grip. Pull to the top of the chest. Use the grip (shoulder width or wider) that feels the most comfortable. Lusk SJ, Hale BD, Russell DM. “Grip width and forearm orientation effects on muscle activity during the lat pull-down.”

Which lat pull down variation is the safest and most efficient?

When we look at all of the information related to the three studies cited above you can come to the conclusion that the safest and most efficient lat pull down variation is performing them in front of your head with a medium grip width and the palms of your hands facing away from you.

What are the benefits of a supinated lat pulldown?

While your lats do most of the heavy lifting, the supinated lat pulldown also engages your biceps. This enables you to pull down more weight, which boosts your confidence and also maximizes the stress on your back. Due to this, it’s a great method to prep your body to handle chin ups and pull ups.