CLOSE-GRIP LAT PULL UP

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Close-Grip Lat Pull Up

Alternate Name: -
START POSITIONEXECUTION
Get up on the apparatus and grab a hold of the bar with your palms facing away from you. You should be gripping the bar at no more than shoulder-width apart. Let your body hang down and get ready for the initial lift. This is your starting position.Raise yourself up until your chin is past (above) the pullup bar. Then, lower yourself back down to the starting position but always keep tension in your biceps. This means you don't need to fully extended your arms on the way down.

Repeat entire movement for the desired or prescribed number of repetitions.

DODON'T
  • Perform this exercise in a smooth and fluid motion
  • Don't extended your arms completely on the downward portion of the movement
  • Don't drop yourself down too fast; be "in control" of your body on the way down
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement OR do this exercise with a dip belt that will allow you to hang a weight plate between your legs.
MUSCLES WORKED
PRIMARYSECONDARY
BackBiceps
CLICK HERE for Muscle Anatomy Chart
MORE BACK EXERCISES
Lat Pull Down (Front)Lat Pull Down (Rear)
CLICK HERE for COMPLETE LIST of BACK EXERCISES

This exercise is one of the all-time classics. This particular variation is a bit easier to execute because of the grip which is closer than on the regular pull up.

We need to point out that beginners might find this exercise very difficult to do because it requires a fair amount of existing strength in the arms and lats. Thus, if you're a beginner you may want to try this exercise assisted by a spotter. The spotter would basically help you up by holding on to your feet as you go up. This would take some pressure/weight off and would help you pull all the way up to the bar.






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