Bodybuilding Back Exercise - Close Grip Pull Down

Primary Muscle

Lats

Secondary Muscle

Biceps, Rhomboids

Equipment Needed

Lat pulldown machine and
close grip attachment

Mechanics Type

Compound

Proper Exercise Technique

Use close-grip attachment with palms facing each other. ALWAYS start each rep fully extended at top. Use hands as "hooks" and focus on pulling elbows down rather than pulling the body up. Squeeze shoulder blades together at bottom (imagine squeezing a pencil between them).

Starting Close Grip Pull Down Exercise Position

Ending Close Grip Pull Down Exercise Position

The Critical Bench Program
This bench press program is a power program designed to help you increase your one rep max by an average of fifty pounds during the ten week training cycle. It is different from other programs because you are provided with the actual weights you will be using on bench day and given a full body lifting split to follow. Over 3500 powerlifters, weekend warriors, and athletes have had success with our system.

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