The Fixed Back Close Grip Pulldown is a strength training exercise that targets the muscles in the upper back, particularly the lats. It also engages the muscles in the arms and shoulders.
How to perform
To perform the Fixed Back Close Grip Pulldown, follow these steps:1. Sit down on the pulldown machine with your knees tucked under the pad and your feet flat on the floor.
2. Adjust the thigh pad so that it fits snugly against your thighs.
3. Reach up and grab the close-grip handle with both hands, palms facing towards you, and a grip that is shoulder-width apart.
4. Pull the bar down towards your chest, focusing on engaging your upper back muscles. Keep your elbows close to your sides throughout the movement.
5. Slowly return the bar back to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.
To make the exercise more challenging, you can increase the weight on the machine. It is important to start with a light weight to ensure proper form and technique before progressing to heavier weights. Remember to control the movement and avoid using momentum to pull the bar down.
Equipment required
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.