Close-Grip Supinated Lat Pulldown

oec:close-grip-supinated-lat-pulldown

A vertical pulling exercise performed on a cable pulldown station using a narrow underhand grip to emphasize the lats and elbow flexors.

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Also called: Close-Grip Underhand Lat Pulldown, Close-Grip Reverse Lat Pulldown, Reverse-Grip Lat Pulldown, Underhand Cable Pulldown

How to do it

Attach a straight or revolving bar to the high pulley of a lat pulldown machine.
Adjust the thigh pad so your knees fit snugly underneath with feet flat on the floor.
Grasp the bar with an underhand (supinated) grip roughly 6 to 8 inches apart, narrower than shoulder width.
Sit down, anchoring your thighs firmly under the pad, and allow your arms to extend fully overhead with a slight backward torso lean.

Depress your scapulae and pull the bar downward toward your upper chest, leading with your elbows.
Drive your elbows down and close to your sides until the bar touches or approaches your collarbone.
Pause briefly at the bottom, squeezing your lats and mid-back.
Slowly reverse the movement under control, extending your arms until your lats are fully stretched at the top.

Inhale as you allow the bar to return overhead, and exhale forcefully as you pull the bar down toward your chest.

Excessive torso swing to generate momentum.: Maintain a steady torso with only a slight backward lean throughout the entire repetition.
Cutting the range of motion short at the top.: Allow your arms to fully extend and your shoulder blades to upwardly rotate for a complete stretch on each rep.
Rounding the shoulders forward at the bottom.: Keep the chest proud and pull the shoulder blades down and back as the bar reaches your upper chest.

Ensure the thigh pads are firmly locked down to avoid being lifted off the seat during heavy sets.

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