How to Do a Close Grip Pull Down
Having a strong back is essential not only to strengthen other muscles in your body, but also to help prevent injury from occurring. Training the back muscles can be done in a variety of ways from back extensions to lat pull downs. Hit your various back muscles by adding close grip pull downs into the mix.
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Instructions
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Find a cable pull down machine in the gym. You will want a machine that you can change attachments on because this will allow you to place a close grip handle. Some machines have handles that do not allow you to change the attachments so be sure that you can find one that not only lets you swap out attachments, but one that has the close grip attachment on it.
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Adjust the knee pad adjustment or the seat so that it is at the correct height for you to sit and place your knees and legs under it. You do not want the pads to be too loose which will make you insecure in the seat. You want it to be as snug as possible while still allowing you the ability to complete the pull down as comfortably as you can. Adjust the weight to a light weight that you can handle for at least 8 repetitions.
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3
Grasp the close grip handles and sit down on the chair while placing your legs under the knee pads. As you sit down with your rear end on the chair, your arms should be fully extended above your head. You should already be feeling a pretty good stretch in your arms and back. This will be your starting position.
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With your back as straight as possible, pull the handles down towards your chest. If you are able to pull it to touch your chest, then do so, otherwise pull it as closely as possible until you feel a contraction in your back muscles. Once you feel this contraction, hold it for a split second.
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Return to your starting position and repeat for at least 8 repetitions. If your muscles are feeling tight, you can try stretching them out before, after or even in between sets of this exercise. Having a spotter in place helps you get used to the exercise and to perform it as effectively as possible.
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Tips & Warnings
Try not to rock back and forth as you perform this exercise because it may cause injury to your back.
