Zatezanje uskim hvatom
Close grip pulldown
Primary muscles: Latisimusi. Assisting muscles: Biceps, Srednja leđa, Ramena.
How to do it
- Sedi za spravu za zatezanje sa šipkom zakačenom za gornji koturac i podesi jastuče za kolena.
- Uhvati šipku uskim hvatom, dlanovima okrenutim napred.
- Nagni trup blago unazad, oko 30° — to je početni položaj.
- Izdahni i povuci šipku ka gornjem delu grudi, spuštajući ramena nadole i unazad.
- Zadrži sekundu, stežući lopatice.
- Udahni i kontrolisano se vrati u početni položaj.
Key to the execution: Uski hvat naglašava donji deo lat mišića — povlači laktove ka rebrima.
Common mistakes
- Povlačenje podlakticama umesto leđima.
- Njihanje trupa radi zamaha.
- Nedovoljno spuštanje šipke ka grudima.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Leđa exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.