Close Grip Pulldown

Close Grip Pulldown Instructions

• Attach the appropriate handle to the cable machine. Set the thigh pad to secure position.
• Your legs/body should be fixated with little to no movement during the execution of the exercise.
• Grip the attachment at shoulder-width with a pronated hand position.
• Your mid-back should not be overly extended. Yes, you want a slight thoracic extension but avoid overly arching your back.
• Chest is up and shoulders are pinned back.
• At the start, you want the weight off the stack and your elbows slightly bent.
• Initiate and control the movement by activating your lats and pulling the bar down at a SLIGHT angle away from the mach
• Your arms are passive throughout the exercise.
• Elbow ARE NOT FLARED. Imagine a neutral grip pull-up.
• Pull the attachment to above your chest.
• Don't go below.
• After a brief pause, allow to bar to track back to the starting position. Maintain tension on the lats during the eccentric phase.
• Don't rack the weight after each rep.

*Tips*

• Focus on limiting your biceps to pull the weight down. Your arms should not be taxed from performing this exercise. 
• Don't wrap your thumbs around the attachment. This will help engage your lats more.
• Refrain from leaning back or “swinging” when pulling the weight down. Control the movement with your lats, not momentum.
• Don't let your chest cave inward as you fatigue. Maintain the strong posture you started with.