Close or Medium-Grip Pulldowns

in Back Exercise

Main Muscle Worked: Back

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Close or Medium-Grip Pulldowns - Exercise Guide

Step 1

Begin by grasping the handles of narrow- or medium-close grip handles of a pulley machine. Alternatively you can use a wide bar and hold it with palms facing forward. Your hands should be shoulder-width apart for a medium grip, or positioned right above your collarbones for a narrow grip. Sit down and place your knees against the pads for stability. Your torso should de straight and your arms fully extended. This is your starting position.

Step 2

Pull the bar down to your chest. Avoid swaying backward. Focus instead on engaging the laterals to execute the movement. Pull your shoulders and back down as you simultaneously stick your chest out.

Step 3

Pause for a moment, then slowly return to starting position. Feel your lats stretch out as you release the bar upward.

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