Lat Pulldown - Close Grip (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit down at the lat pulldown machine and adjust the knee pad so that it fits snugly against your thighs.
   • Select an appropriate weight on the stack that you can lift comfortably.
2. Step 2Grab the Bar
   • Reach up and grasp the close grip handle with both hands, ensuring your palms are facing each other.
   • Your hands should be positioned about shoulder-width apart.
3. Step 3Position Your Body
   • Sit up straight with your back against the pad and your feet flat on the floor.
   • Engage your core and keep your chest up while looking straight ahead.
4. Step 4Pull the Bar Down
   • Pull the handle down towards your chest by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows close to your body as you pull down.
5. Step 5Pause and Control
   • Pause briefly when the handle reaches your chest, feeling the contraction in your back muscles.
   • Ensure that you do not lean back excessively during this movement.
6. Step 6Return the Bar
   • Slowly extend your arms to return the handle to the starting position, maintaining control throughout the movement.
   • Allow your shoulder blades to move apart as you extend your arms.
7. Step 7Repeat
   • Repeat the pull down and return for the desired number of repetitions, focusing on maintaining good form.
8. Step 8Finish the Exercise
   • After completing your reps, carefully release the handle and stand up from the machine.
   • Ensure to adjust the weight stack back to the starting position if needed.