Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Cable Machine
Beginner
Pull
Biceps, Middle Back
The overhand close grip lat pull down builds a wide, strong back by targeting your lats with focused pulling power. It's perfect for beginners to master the lat pulldown movement.
1. Sit at the cable machine and grab the bar with hands closer than shoulder-width apart, palms facing away. 2. Keep your chest up and lean back slightly while pulling your shoulder blades down and back. 3. Pull the bar down to your upper chest by driving your elbows down and back behind your body. 4. Squeeze your lats hard at the bottom of the overhand close grip lat pull down movement. 5. Slowly return the bar to the starting position with control, feeling the stretch in your lats.
• Keep your chest proud and shoulders pulled back throughout the entire overhand close grip lat pull down movement. • Focus on pulling with your lats, not your arms - think about driving your elbows down and back. • Don't lean too far back - a slight lean is all you need for proper form. • Control the weight on the way up - don't let it slam back to the top.
• Pulling the bar behind your neck instead of to your chest, which can hurt your shoulders during the overhand close grip lat pull down. • Using too much momentum and swinging your body instead of controlled movement. • Gripping too wide, which changes the exercise and reduces the close grip benefits of this overhand close grip lat pull down variation.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your lats 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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