Close-Grip Pulldown
How to do it
- Attach a close-grip handle to the high pulley and pin your thighs under the pad.
- Grip with palms facing each other, hands about shoulder-width.
- Lean back slightly, chest up.
- Pull the handle to your upper chest, elbows driving straight down.
- The narrow grip lets you pull deeper - get the handle all the way to your chest.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Lats 95%
- Biceps 60%
- Forearms 35%
- Rear delts 25%
- Mid-back / traps 20%
Other ways to train this
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Lat Pulldown
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Pull-Ups
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V-Bar Pulldown
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Chin-Ups
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Assisted Pull-Ups
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Straight-Arm Pulldown
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ISO-Lateral High Row
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Band Lat Pulldown
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Straight-Arm Band Pulldown
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Negative Pull-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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