Close Grip Pulldown

Exercise Summary
Primary Muscle(s) Lats
Secondary Muscle(s) Biceps, Middle Back, Shoulders
Equipment Cable
Emphasis Compound
Type Pull

Close Grip Pulldown Instructions

  • Select the appropriate weight on the stack of a machine with a wide grip handle bar or smaller straight bar. Adjust the thigh pad to a comfortable, secure setting.
  • Standing over the seat with one leg situated on each side, grab the bar with palms facing down and your hands positioned about a foot apart.
  • Sit down on the seat with your arms fully lengthened.
  • Maintaining a straight back and looking ahead, begin by pulling the bar down and bringing the weight to upper chest level.
  • After a brief pause and a good squeeze in your lats, allow the bar to raise back up in a slow, controlled path without letting the weight sit back on the stack.
  • Repeat for desired reps.

Close Grip Pulldown Tips

  • Refrain from leaning back or "swinging" when pulling the weight down. Your body should be fixed for the duration of the exercise.
  • Focus on using solely the back to pull the weight down.
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