The Close Grip Pulldown is a strength training exercise that primarily targets the muscles in the back, specifically the latissimus dorsi. It also engages the biceps and forearms to a lesser extent.
How to perform
To perform the Close Grip Pulldown, follow these step-by-step instructions:1. Sit on the pulldown machine with a straight posture and your feet flat on the ground.
2. Adjust the thigh pad so that it fits snugly against your thighs to prevent you from lifting off the seat during the exercise.
3. Grab the long bar attachment with an overhand grip that is slightly narrower than shoulder-width apart. Your palms should be facing towards you.
4. Keep your chest up, shoulders back, and elbows close to your body throughout the exercise.
5. Pull the bar down towards your chest in a controlled motion, focusing on engaging your back muscles and avoiding using momentum to complete the movement.
6. Pause briefly at the bottom of the movement, feeling a strong contraction in your back muscles.
7. Slowly release the bar back up to the starting position, keeping tension in your muscles.
8. Repeat for the desired number of repetitions.
It is important to use an appropriate weight that allows you to perform the exercise with proper form and control. If you are unsure about how to perform the Close Grip Pulldown, consider working with a fitness professional to ensure you are doing the exercise correctly and safely.
Equipment required
Cable
Cable equipment consists of adjustable pulleys attached to weight stacks that allow for resistance training. This equipment is commonly used for strength training exercises that target various muscle groups in the body, such as chest, back, arms, and legs. Cable equipment provides a versatile and functional way to perform exercises that mimic real-life movements, improving muscle endurance, stability, and coordination.