Narrow Pulldown

A close-grip lat pulldown that bias-loads the lower lats and biceps — the narrow-grip take on the classic vertical pull.

Back Machine Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lats

Secondary

Biceps · Upper back

Step by step

Attach a close-grip V-handle to the cable and sit on the machine with your thighs locked under the pad.
Grip the handle with palms facing each other and let your arms extend fully overhead.
Lean your torso back about 10 to 15 degrees and pull your shoulder blades down to set the lats.
Pull the handle down to your upper chest by driving the elbows down close to the sides of your body.
Pause briefly at the bottom with the handle at your collarbones, squeezing the lower lats hard.
Let the handle travel slowly back overhead over 2 to 3 seconds until your arms are fully extended.

Log your sets. After a few weeks you will see whether it is moving. Free.