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More Back Exercises

Assisted Pull-Ups
Pull-Ups
Lat Pulldowns
Medium-Grip Pulldowns
Close-Grip Pulldowns
Cable Rows
Dumbbell Rows
Behind the Back Laterals Hyperextensions
Deadlift
T-Bar Rows (Wide Grip)
T-Bar Rows (Close Grip)

CLOSE GRIP PULL-DOWNS

Purpose: Close Grip Pull-Downs call for a V-bar, where your palms face in as you pull down towards your chest. It is an excellent exercise for developing the back and it isolates the biceps more than the conventional pull-down.

Muscles Involved:
Biceps
Lats
Forearms


	These pull-downs are completed using the cable/pulley system exactly the same as the conventional pull-downs. Simply locate the V-bar shown here. Start by securing your knees below the pads provided and get that good stretch on your lats.

	Without swinging your body, pull the bar downward. Shown here is the midpoint of the exercise. Keep your feet in contact with the floor at all times, keeping a stable base.

	Once the V-bar reaches just below your chin area, pause briefly and then return to the starting position, getting that good stretch on the lats. Make sure when executing each rep that you return completely to the starting position. A lean may be necessary to correctly execute this pull-down, as shown here. Full Range of Motion is important in developing the lats.

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