The Close-Grip Pulldown is a strength training exercise that targets the muscles in the back, primarily the latissimus dorsi (lats), and also engages the biceps and shoulders.
How to perform
To perform the Close-Grip Pulldown, follow these steps:1. Sit at a lat pulldown machine and adjust the thigh pad so that your thighs are secured underneath it.
2. Grasp the close-grip bar with your hands slightly narrower than shoulder-width apart, palms facing towards you.
3. Sit upright with your chest up, shoulders back and down, and core engaged.
4. Pull the bar down towards your chest by squeezing your shoulder blades together and engaging your lats. Keep your elbows close to your body throughout the movement.
5. Pause for a brief moment at the bottom of the movement, then slowly return the bar to the starting position with control, allowing your arms to fully extend.
6. Repeat for the desired number of repetitions.
It's important to maintain proper form throughout the exercise to avoid injury and maximize the effectiveness of the movement. Start with a lighter weight to ensure you are using the correct muscles and gradually increase the weight as needed.
Equipment required
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.