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Are you looking to strengthen your back? Then try the narrow grip lateral pull down. The narrow grip lat pull down is a classic exercise that strengthens your entire back with emphasis on your middle back. Besides, it works your upper arms since the pulling motion requires you to engage the muscles of your biceps. The biceps are more involved in the narrow grip pull downs as opposed to the wide-grip versions. You also work your shoulder muscles in this exercise most notably posterior deltoid in the back of your shoulder and the teres minor in your rotator cuff. Thus, this weight training exercise will add to your overall upper body strength. Also, try these yoga asanas for upper body strength.
To get the most out of the exercise, it is important that you perform the narrow grip lateral pull down correctly. If you've ever been to a gym, you must have noticed that trainers go great lengths to make sure their clients are maintaining the right posture. But why is it so important? You'd be shocked to know that most injuries in the gym are a result of improper posture and bad form. When you perform this exercise, there is no need for you to go too wide as it can reduce the range of motion and injure the joint. Also, make sure you don't lock your head and neck as it can lead to stiffness. Also, ensure that you're not straining your spine while doing this exercise. Here's a quick strength training routine for posture improvement.
In this video, Kaizzad Capadia, fitness trainer and co-founder of K11 Fitness Academy, shows you the right way to perform the narrow grip lat pull down.
Video & image source: TheHealthSite/YouTube
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