Jalón Cerrado Supino: Technique and Lat Benefits
Master the jalón cerrado supino with our expert guide. Learn the proper underhand grip technique to build a thicker back and stronger lats.
How to Perform
- Attach a straight bar or a close-grip handle to the high pulley of the cable machine and sit with your thighs firmly under the pads.
- Grasp the bar with an underhand supinated grip with your hands spaced shoulder-width apart or slightly narrower.
- Depress your shoulder blades and lean back slightly to create a vertical path for the weight without obstructing your face.
- Pull the bar down toward your upper chest by driving your elbows down and back while keeping them close to your torso.
- Contract your lats at the bottom of the movement when the bar is near your clavicle.
- Control the weight as you slowly extend your arms back to the starting position to maintain tension throughout the eccentric phase.
Common Mistakes
- Using excessive momentum or swinging the torso back to pull the weight.
- Shrugging the shoulders toward the ears at the bottom of the rep.
- Failing to reach full arm extension at the top of the movement.
- Pulling the bar too far down toward the stomach instead of the upper chest.
Muscles Worked
Primary movers
- Back
Stabilizers
- Biceps
- Lower Trap
- Rhomboids
- Forearms
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
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