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:

  • Lats
  • Biceps

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.

Stay Motivated!

Mark McManus

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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