Narrow Grip Bar Lat Pulldown

Sit holding a long bar with a narrower-than-shoulder-width overhand grip. Secure your thighs under the pads and brace your torso.

Draw your elbows down close to your torso to bring the bar toward your upper chest. Keep your wrists straight.

Slowly straighten your arms to return the bar upward. Keep your body from lifting off the seat.

Focus on using your lats to pull your upper arms toward your torso. Your biceps and upper back assist.

This differs from a close-grip pulldown with parallel handles. Avoid gripping so narrowly that your wrists bend or rocking your body.

Exhale as you pull down and inhale as you return the bar upward.

Choose a narrow width that feels comfortable for your wrists and elbows. Learn the downward elbow path before adding weight.