Lat Pulldown (MAG Grip, Close Grip, Pronated)
Use a cable machine with a MAG close pronated grip and pull down with control. The setup allows a stable path and solid range of motion while targeting lats, upper back, and biceps.
Basic Info
- Primary Muscle Group
- Back
- Detailed Muscles
- Lats / Trapezius / Rhomboids / Biceps
- Equipment
- Cable
- Also Known As
- ラットプル ナロー オーバー / ナローオーバーラットプル / lat pulldown overhand narrow / overhand grip lat pulldown narrow
How to Perform
- Keep your chest up and shoulders down.
- Drive with the elbows to load the target muscles.
- Control the return phase without dropping the weight.
Form Tips
- Do not overextend your lower back
- Keep shoulders from rolling forward
- Do not yank the weight
Pro Tips
- Focus on pulling with your back rather than your arms.
- If momentum increases, reduce load one step.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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