Close-grip pull-downs

[Claudette]

I just started incorporating this exercise into my routine after a trainer friend of mine worked with me on back one day and had me do this exercise. I didn't have any problems then, but for the past 2 weeks I have noticed a soreness in my shoulders after reaching a certain number of reps, usually around 8 or 10. Once I started noticing this pain I dropped the weight significantly to see if it continued and yesterday it did.

What other exercise will take this one's place? Also, does anyone else get shoulder pain when performing this exercise? Just in case anyone is wondering, I have been using light weight for this exercise and have been doing it with strict, proper form. Oh, and the pain is the type of pain you get from working shoulders, so it feels as though I'm working them while I'm doing this exercise, if that makes sense.

 

[ponyboy]

If your form is not proper, the movement may be too straight up and down, which would work the shoulders on the negative portion of the repetition (think about doing a reverse military press). Make sure you are leaning back slightly when performing these with proper alignment in the lower back so you can really focus on what you're trying to work, which is the back. I see a lot of people doing these pulling the bar down too far as well, which may be another factor. It's probably just a form issue I would imagine.

 

[mick01]

Instead of pulling on the bar try and imagine the resistance is at the elbow. Then push the elbows down and back. That???s what the lats do, pull the upper arm down and back.

 

[Josh]

Imagining the weight at the elbow and moving the elbows instead of the hands, as suggested by Mick, has proved very effective to me. I have done this with db flyes and it worked great for my chest. Thanks, Mick.

- Josh

 

[TJohn]

Originally posted by mick01
Instead of pulling on the bar try and imagine the resistance is at the elbow. Then push the elbows down and back. That???s what the lats do, pull the upper arm down and back.

Awesome explaination

TJohn