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 Fitness & exercise Exercise library Back Close grip pull downs
Close grip pull downs
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
Courtesy of Global-Fitness.com, your Online Personal Trainer
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