The close grip cable pulldown is a great back exercise if you know how to perform it. Because of the underhand grip you have some help from the biceps and you are in a stronger position, the range of motion is increased and you have better stretching and contraction for the lats. It puts the emphasis on the inner part of the lats and the middle back.
Attach a long pulley bar to the lat pulldown machine and adjust the desired weight. Grasp the bar with close underhand grip (palms facing backward) and sit down. Secure your knees under the pads to provide stable position during the movement. With fully extended hands slightly lean back, look toward the ceiling and puff out your chest. This is the starting position.
Inhale and start to pull the weight down toward your middle chest by first pulling with your shoulder blades and then with the arms. Hold the contraction for a second and slowly return the weight back to the starting position as you exhale.
- Keep your back arched, your head up and your chest puffed out to ensure maximum involvement of the back muscles.
- Keep your elbows close to your body to put the emphasis on the back muscles.
- Use a hook grip (with your thumbs over the bar) and wrist straps to ensure your grip and avoid failure in your forearms.
- Control the movement and keep your torso stationary let the lats do the work not the momentum and you will see the results.
- Perform the negative phase of the movement for twice longer time than the positive.