Cable Close-Grip Pulldown

Cable Close-Grip Pulldown

Type: Compound Muscle: Upper Back Equipment: Cable

A close-grip pulling exercise that trains the back and biceps.

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+Builds back and biceps strength
+Encourages controlled pulling
–May limit upper-back range of motion
–Easy to rely on arm pulling

This exercise targets:

Upper Back

Lats

Traps

–

Biceps

Shoulders

Rear Delts

Rotator Cuff

–

Forearms

Ratios are approximate and can vary depending on form and technique.

How to perform

Set the thigh pad snug and sit tall facing the cable stack
Grab a close neutral handle (V-bar) with palms facing in
Pull shoulders down and back; keep chest up and core braced
Drive elbows straight down toward your ribs; don’t flare them out
Pull until the handle reaches upper chest; pause and squeeze lats
Control the weight back up, fully stretching the lats at the top
Keep torso mostly upright; no jerking or excessive lean-back
Exhale as you pull down, inhale as you return