Overview

Narrow grip lat pulldowns strengthen the lats, rhomboids, trapezius, posterior delts and biceps. The narrow grip can be performed with a pronated (overhand) or supinated (underhand) grip. Narrow grip lat pulldowns define and shape the back.

Description

• Start with your hands on the bar at shoulder-width, arms straight and palms facing forward.
• Pull the bar straight down under your chin, toward the top of your chest.
• Keep your chest up and your elbows out to the side.
• Return slowly to the top, with your arms straight again.

Mistakes

• Pulling the bar down past the upper chest
• Pulling the elbows too far behind the body instead of straight back and down
• Dropping the chest down
• Leaning back excessively
• Shrugging the shoulders up as you pull down