🔥 How to Effective Pull Day
✅ This is one of the main exercises, which we will focus on in more detail. Many beginners make a lot of mistakes that do not lead them to the result. Remember the basic rule: first learn the technique, then use a lot of weight.
💪🏽 Chin ups & pull ups are great for putting mass on your back. Both have been shown to elicit high EMG activity in the Lats, with chin ups having higher rates of biceps activation than pull ups. The lower traps are slightly more active in the pull up over the chin up.
✅ Some research suggests that a pronated grip is better than a supinated grip (Signorile et al 2002). Although this research was conducted using a lat pulldown instead of a chin up or pull up, I feel that this is applicable and makes sense. Most people can easily perform more chin ups than pull ups and perhaps this is due to the lats fatiguing faster in the pull up. However, there is no relevant research that directly prefers one over the other, so I’d have to recommend both to get the full benefits of these bodyweight movements
✅ Grip width is however something that is applicable to both and the research shows that a grip of 1.5 biacromial (shoulder) width is best for lat activation
✅ To conclude, whether you choose to do pull ups or chin ups, having your hands just outside of shoulder width seems to be best for growth. Focus on each individually for a training block of 4-6 weeks & then do the other
🔥 Close Grip Lat Pulldown
✅ The close grip lat pulldown, also known as close grip front lat pulldown, is an effective compound exercise that not just hits your lats but also increases strength throughout your entire back. It assists in emphasizing your middle back while the close-grip position is useful for increasing your elbow’s range of motion. A common belief among gym goers is that the narrow grip lat pulldown is more beneficial for your arms as compared to the wide grip, which is more of a lat workout.
🚨 How to do Close Grip Front Lat Pulldown
- Sit on a lat-pulldown machine and have a straight-bar attachment positioned at the top. Keep the knee pads suitably placed for your height.
- Extend your arms over the head to hold the bar, with your palms facing forward and the hands spaced out 3-5 inches apart, which is smaller than the shoulder width.
- Maintain an arch in the lower back by bringing your torso back and sticking the chest out. It is the starting position.
- Pull the bar down so that it just touches the upper chest. Squeeze your back muscles after achieving the full contraction.
- Pause for a second, press your shoulder blades, and then reverse the movement to lift the bar to the initial position. Here, your lats should be fully stretched and arms completely extended.
- Do the recommended number of reps by repeating the movement.