How To Do Seated Close Grip Pull Ups
Seated close grip pull ups are a great upper body exercise that targets the back, biceps, and shoulders. This exercise is performed using a resistance band for assistance, making it accessible for beginners while still challenging for more advanced athletes.
Step-by-Step Guide to Properly Execute Seated Close Grip Pull Ups
Starting Position
Begin by securing a resistance band to a sturdy overhead bar. Sit on the floor with your legs extended in front of you. Grasp the band with both hands, keeping your hands shoulder-width apart and your palms facing you. Ensure your back is straight and your core is engaged.
Pulling Phase
With your grip secure, lean back slightly and pull the band down towards your chest. Focus on squeezing your shoulder blades together as you pull. Keep your elbows close to your body and avoid swinging your legs or using momentum.
Lowering Phase
Slowly release the band back to the starting position, maintaining control throughout the movement. Ensure that your arms are fully extended but not locked out at the elbows. Keep your core tight to maintain stability.
Finishing Position
Once you have returned to the starting position, take a moment to reset your grip and posture before beginning the next repetition. Focus on maintaining a straight back and engaged core throughout the exercise.
Seated Close Grip Pull Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2 times per week.
- Intermediate: 4 sets of 8-12 reps, 1-2 minutes rest, 3 times per week.
- Advanced: 5 sets of 12-15 reps, 1 minute rest, 4 times per week.
What Are The Benefits Of Seated Close Grip Pull Ups
- Strengthens the upper back and biceps
- Improves grip strength
- Enhances shoulder stability
- Builds foundational strength for more advanced pulling exercises
Common Mistakes to Avoid
- Using momentum: Focus on controlled movements to maximize muscle engagement.
- Incorrect grip width: Ensure your hands are shoulder-width apart for optimal form.
- Neglecting core engagement: Keep your core tight to maintain stability and prevent swinging.
Similar Exercises To Try For Your Workout.
FAQ About Seated Close Grip Pull Ups
Seated close grip pull-ups mainly strengthen your back, biceps, and shoulders. They improve your grip strength and help build muscle endurance. This exercise also enhances your overall upper body strength, making daily tasks easier. Additionally, it can improve your posture by working the muscles that support your spine. Overall, it's a great way to develop a strong upper body.
To do seated close grip pull-ups, sit on a pull-up bar or a low bar with your legs extended in front of you. Grab the bar with your hands close together, palms facing you. Keep your back straight and engage your core. Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together. Lower yourself back down slowly. Focus on using your arms and back, not your legs.
Seated close grip pull-ups mainly target your back muscles, especially the latissimus dorsi, which gives you a V-shape. They also work your biceps, shoulders, and the muscles in your upper arms. This exercise helps build strength in your upper body and improves your grip. It's a great way to develop overall pulling strength.
Seated close grip pull-ups help build strength in your back, arms, and shoulders. By using a close grip, you focus more on your biceps and upper back muscles. This exercise also improves your grip strength, which is important for many other lifts. As you get stronger with this movement, it can help you perform other exercises better, leading to overall strength gains in your body.
