Cable Close Grip Lateral Pulldown

exercise_detail.description

The Cable Close Grip Lateral Pulldown targets the latissimus dorsi, biceps, and forearms. This exercise is performed using a cable machine with a close grip attachment, allowing for a focused contraction of the upper back muscles while minimizing strain on the shoulders.

exercise_detail.how_to_perform

1. Adjust the seat and thigh pad on the cable machine to ensure stability during the exercise.
2. Attach a close grip handle to the high pulley.
3. Sit down facing the machine, securing your thighs under the pad.
4. Grasp the handle with both hands, palms facing each other, and arms fully extended.
5. Lean slightly back at a 30-degree angle, keeping your chest up and core engaged.
6. Pull the handle down towards your chest by squeezing your shoulder blades together and bending your elbows.
7. Pause briefly at the bottom of the movement, ensuring maximum contraction in your lats.
8. Slowly return to the starting position with controlled motion, fully extending your arms.
9. Repeat for the desired number of repetitions.

exercise_detail.tips

• Focus on pulling with your back muscles rather than your arms to maximize lat engagement.
• Keep your elbows close to your body throughout the movement to maintain proper form.
• Avoid using momentum; control the weight during both the concentric and eccentric phases.
• Ensure a full range of motion by fully extending your arms at the top of each rep.
• Maintain a slight arch in your lower back to support proper posture and reduce strain.