Close Grip Pulldown - Instructions, Variations & Alternatives
Muscles involved
Section titled “Muscles involved”- Lats
- Biceps
- Rhomboids
- Deltoids
- Forearms
Also known as
Section titled “Also known as”- Parallel Grip Pulldown
- Neutral Grip Pulldown
How to perform
Section titled “How to perform”
Close Grip Pulldown - Starting position
Close Grip Pulldown - Muscle Under Tension
-
Set up & Starting position (seated)
Grip handles with a neutral grip slightly outside of shoulder width. -
Concentric phase
As you exhale, pull the handles down until it touches the upper chest. -
Isometric hold (optional) - Pause and squeeze the back muscles.
-
Eccentric phase
Slowly bring the bar to the starting position with the lats fully stretched. Repeat.