Close grip pulldowns

COURTESY OF GLOBAL FITNESS

Major muscles used

• Latisimus Dorsi - Upper lats
• Latisimus Dorsi - Middle back
• Biceps

Performing close grip pull downs

• Sit at a Lat. Pull-down machine (unless it doesn't have a seat, in which case kneel) while holding a close-grip attached bar. If you do not have access to a close-grip bar attachment, use a traditional lat. pull-down bar but hold it with hands approximately 6 inches apart, and with palms facing towards body.
• Allow your arms to be pulled until fully extended upward. You should feel the weight of the machine stretching your back.
• Your upper body and back should be straight, your head and eyes forward.
• Pull the bar straight down until it touches your upper chest while squeezing shoulder blades together and keeping your body in the same upright position.
• Return to the starting position in a slow, controlled manner, making sure to get a full stretch in the back.

Be careful

• Don't let yourself rise up from your seat.
• Don't let the weight of the bar jerk you up into the stretch.
• Don't jerk the bar down using momentum in attempt to complete the repetition--control the weight at all times.
• Don't let your head move down or your back bend forward when pulling bar down.

Alternative exercises to close grip pull downs

• Front lat pull downs
• Pull ups
• Close grip pull ups

Courtesy of Global-Fitness.com, your Online Personal Trainer

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