Narrow grip pull-down - Illustrated tutorial on narrow grip pull-down with tensioner
Target exercise area: Exercise the latissimus dorsi, especially the lower part of the latissimus dorsi.
Instructions of action: Hold the handle or bar with a narrow or medium grip and pull it down to the top of your chest. Instead, try to focus on using your lats to complete the movement. Pull your shoulders back and down, and lift your chest. Then, return the handle back up until the lats are fully stretched.
Notes:
1. The shoulder muscles should be relaxed when pulling down, and do not shrug when returning to the movement, which will affect the force of the latissimus dorsi;
2. Do not swing your body back and forth, and always keep your body vertical to the ground.
3. Pay attention to reasonable control of exercise rhythm. When restoring the movement, rely on the latissimus dorsi muscles to control the movement restoration, rather than restoring to a completely relaxed state. This will easily cause injuries to the shoulder joints and wrist joints.
4. Similar to pull-ups, narrow-grip pull-downs generally use an underhand grip; in addition, there are also pull-downs in front of the chest and behind the neck.