The close grip lat pulldown is an effective exercise for building upper body strength, primarily targeting the back and biceps muscles. You can perform this exercise using a cable machine with a lat pulldown attachment, and you must maintain proper form to ensure maximum benefit and prevent injury. In this exercise, you will be pulling the cable down towards your chest using the muscles across your back and biceps. With a close overhand grip, you will need to maintain control of the weight and avoid using momentum to pull the attachment down.
How to perform Close Grip Lat Pulldown
- Take a seat facing the cable machine with the pulley in a high position and a lat pulldown attachment.
- Tuck your hips in using leg brace pads, if possible.
- Take a close overhand grip on the attachment, about 6-12 inches from each index finger.
- Ensure 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 pulling the attachment down until either you optimally contract your muscles or the attachment makes contact with your chest.
- After a brief pause, inhale and return the attachment back along the same path into its starting position.
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