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Close-Grip Pulldown
A pulldown with a narrow double handle and palms facing each other, which brings more of the lower back muscles and biceps into the pull.
beginnerlat pulldown machinedouble handle attachment
BEFORE YOU START3
- Attach the handle to the high cable.
- Set the thigh pad so it holds your legs down firmly.
- Choose the weight with the pin.
HOW TO DO IT
Get into position
- Stand and grab the handle before you sit down.
- Hold the double handle with your palms facing each other.
- Sit down and slide your thighs under the pad.
- Lean back very slightly and lift your chest.
Check: Your arms are straight overhead, your thighs are locked under the pad, and your chest is up.
Pull down
- Pull the handle down to the top of your chest. Lead with your elbows, as if putting them in your back pockets.
- Squeeze your shoulder blades together for a second at the bottom.
Check: The handle is at the top of your chest, your elbows point down, and your body has not leaned back further.
Return slowly
- Let the handle rise slowly until your arms are straight again. Let your shoulders rise up at the top for a full stretch.
Check: Your arms are straight overhead again and the weight has not touched down on the stack.
That is one rep. Repeat for your set, then stand up with the handle and let it rise gently before letting go.
Breathe out as you pull in about 1 second; breathe in as you return over 2 to 3 seconds.
MUSCLES WORKED
latsupper backbiceps
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES3
- Leaning far back and heaving the weight down. Momentum does the work instead of your back. Fix: Keep the lean slight and still; lower the weight if you must swing.
- Pulling with the arms and shrugging the shoulders up. Fix: Start the pull by driving your elbows down; keep your shoulders away from your ears.
- Letting the weight yank your arms up. Fix: Return slowly, over 2 to 3 seconds.
SAFETY1
- Stand up with the handle to finish; do not let it fly up out of your hands.
EQUIPMENT SETTINGS
- lat pulldown machine · thigh pad: snug on top of your thighs so you cannot lift off the seat
RELATED EXERCISES
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