Close Grip Pulldown - Instructions, Variations & Alternatives
Muscles involved
- Lats
- Biceps
- Rhomboids
- Deltoids
- Forearms
Also known as
- Parallel Grip Pulldown
- Neutral Grip Pulldown
How to perform
![Close Grip Pulldown - Starting position Close Grip Pulldown - Starting position](/docs/common/exercise-illustrations/close-grip-pulldown-1.png)
Close Grip Pulldown - Starting position
![Close Grip Pulldown - Muscle Under Tension Close Grip Pulldown - Muscle Under Tension](/docs/common/exercise-illustrations/close-grip-pulldown-2.png)
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.