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 - Muscle Under Tension

1. Set up & Starting position (seated)
   Grip handles with a neutral grip slightly outside of shoulder width.

2. Concentric phase
   As you exhale, pull the handles down until it touches the upper chest.

3. Isometric hold (optional) - Pause and squeeze the back muscles.

4. Eccentric phase
   Slowly bring the bar to the starting position with the lats fully stretched. Repeat.

Exercise Alternatives

• Underhand Pulldown
• Hammer Pull Up
• Chin Up
• Pullover