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Close-grip Lat Pulldown - Back Exercise

This is a great exercise for your lat muscles (back muscles) working them from a different angle as well as working the inner back muscles a lot more. This exercise can be done by using 2 gym strap handles which are attached to a cable pulley machine or by using a single Chinning Triangle handle.

I am using 2 strap handles in my video to demonstrate this exercise. I prefer them over the Chinning Triangle because the straps offer a greater rangle of motion and works out the back muscles more. So you can use either or for this exercise or alternate between the two for greater exxercise variation which I like to do.

How to perform this exercise:
  • Attach a couple of handles to a cable pulley machine. Adjust the seat and/or pad so that your legs are firmly in place so that they do not move and it provides you with support.
  • Grab the two handles pull them down slightly so that you are in the seated position. Your palms will face each other while holding the handles. This will be your starting position.
  • Maintain a straight, flat back throughout this exercise - use your core and legs as support to enable you to do this.
  • Pull down the handles until your elbows end at your lats. Keep your arms and elbows always close to lats, to your side.
  • Return to the starting position (overhead position) as far as you can go without locking your elbows. Your arms at the end of this movement should have a slight bend at the elbows and you will also feel a stretch in the lats. This will provide you with the greatest range of motion for this exercise.
  • Repeat the movement. Do about 10 to 12 repetitions and 4 to 5 sets.
  • Remember to breathe. Breathe out as you pull down and breathe in as you release or return to the starting position (overhead position).

Exercise Variation:

A close-grip pulldown variation of this exercise is to use a straight bar and grab it with your palms facing towards you. The movement is the same.

  • You may want to do a lighter first set as a warm-up for this exercise.
  • It’s a great idea to stretch the back muscles in between sets. By stretching you will keep the muscles flexible and avoid muscle soreness the next day.

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