Back exercise

Close Grip Pulldown

Vertical pull for lats, biceps and shoulder blade control. The close grip keeps your elbows closer to your body.

How to do the Close Grip Pulldown

4 steps, in the order you do them.

Attach the triangle handle to the high cable and grab it with your palms facing each other.
Secure your thighs under the pads, lean back slightly and lower your shoulder blades before pulling.
Pull the triangle to your upper chest, with your elbows down and close to your body.
Return up slowly until your arms are fully extended, without lifting off the seat.

What goes wrong most often when you do the Close Grip Pulldown, and how to fix it.

You pull the handle down to your abdomen by leaning your torso back.
Bring the handle to your upper chest with your torso only slightly leaned back.
At the bottom, the shoulders roll forward and the back rounds.
Finish with your chest up and your elbows close to your ribs, without letting your shoulders drift forward.
At the top, you don't straighten your arms and your lats never lengthen.
Let the handle rise until your arms are straight and you feel your lats lengthen before pulling again.