Close Grip Lat Pulldown

Grip the handle, sit with your chest open, and secure your lower body firmly under the thigh pad. Keep your shoulders away from your ears and first create a long stretch through your lats.

Drive your elbows down and pull the handle toward the area just below your collarbones. Thinking about moving your elbows down instead of pulling with your hands helps load your lats.

Squeeze your back briefly at the bottom, then slowly straighten your arms to return the handle overhead. Control the speed so your shoulders don't shoot up as you return, allowing the next rep to feel the same.

Pull down as if your lats are drawing your body toward the floor. If it feels like you're pulling only with your arms, lower the weight and focus on your elbows.

Leaning far back or pulling only with your arms shifts the work to your lower back and biceps instead of your back. Rushing the return shortens the range where your lats lengthen, so give the upward phase equal attention.

Exhale as you pull and inhale as you return overhead. Steady breathing keeps your torso from swaying and makes the movement much more stable.

Repeating the same movement and torso angle matters more than how far you lower the handle. First check whether you can pause for 1 second at the bottom and control the return for 2 seconds.