How to do the close-grip lat pulldown back 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).