Close Grip Cable Pulldowns are a great exercise for strengthening the muscles in your back and biceps. This exercise uses a cable machine with a close grip attachment, allowing for a neutral grip and a greater range of motion compared to traditional pull-down exercises. Close Grip Cable Pulldowns are particularly effective for targeting the lower portion of the latissimus dorsi, which can be difficult to engage with other exercises. Proper form and technique are essential to getting the most out of this exercise, so be sure to follow the step-by-step procedure carefully.
How to perform Close Grip Cable Pulldown
- Take a seat facing the cable machine with the pulley in a high position.
- Tuck your hips in and take hold of a close grip attachment with a neutral grip.
- Ensure that your arms are extended towards the ceiling. This is your starting position.
- Exhale and pull the cable down towards your chest using the muscles across your back and biceps.
- Lean back ever so slightly as you pull the weight downwards and lift your chest.
- Continue to pull the attachment down until either your muscles are optimally contracted or it is in contact with your chest.
- Hold this position for a brief pause as you squeeze your back muscles.
- Inhale and slowly return the attachment back along the same path into its starting position.
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