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How to do Close-Grip Lat Pulldown:

• Step 1: Sit down at a pull-down machine equipped with a wide bar attached to the top pulley. Adjust the knee pad to fit your height.
• Step 2: Grasp the bar with your palms facing forward. For a wide grip, place your hands wider than your shoulder width. If you want a medium grip, place your hands shoulder width apart. A close grip means your hands will be closer than shoulder width apart.
• Step 3: Extend both arms in front of you while grasping the bar. Move your torso back approximately 30 degrees. Your lower back should be curve, and your chest should be stuck out. This is the starting position.
• Step 4: As you exhale, lower the bar until it reaches your upper chest. Draw your shoulders and upper chest down and back to do so. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
• Step 5: After holding the contracted position for a second (and while squeezing your shoulder blades together), lift the bar up into the starting position. Your arms will be fully extended and your lats will be fully stretched. Inhale as you do so.
• Step 6: Repeat these steps for the desired number of reps.

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• Secondary

Muscles Worked

• Primary
• Secondary

Details

close-grip lat pulldown is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the shoulders, middle back and traps ...more