In my last article, I detailed how to do Pulldowns – a compound movement for the lats.
Now, Close Grip Pulldowns will also feature in the new THT program.
What Are Close Grip Pulldowns?
Close Grip Pulldowns are a compound exercise that will work the:
Check out the vid I made to demonstrate…
Please ‘like’ this video on YouTube if you found it helpful.
- As the name suggests, your grip should be a lot closer than that adopted for regular pulldowns. About 10 inches apart is good, palms-up NOT overhand.
- Use a straight bar as we want to involve the biceps. Most often you’ll see people use the Double D attachment. We DON’T want that as this makes it impossible to bring the biceps into a position of FULL CONTRACTION (remember what I said about the function of the biceps).
- Sit directly under the pulley, then lean back a little to allow yourself to be able to bring the bar down to your chest.
- It’s a great tip to arch your lower back a little and puff out your chest as well.
- Lower the bar under control.
- Pause at the bottom of the rep. This is the Peak Contraction Point and BOTH the lats and biceps are in a position of maximum contraction.
- Hold at this point for a second.
- Lower the bar again under control but DON’T lock out at the top. We want to keep the resistance on the lats and biceps right throughout the set.
I’ve got a few more exercise execution articles to publish then the new THT will be ready for you guys – I want to be able to link to each exercise in the book so people aren’t confused about form.
P.S. MuscleHack was hacked on Saturday 17th April and I just got the site back up and running correctly so that set me back a bit. Everything’s working fine now. Apologies if you came here over the last few days and got redirected to a spyware removal site.
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