Narrow Pulldown

How to do it

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

Common mistakes

• Pulling with the biceps and forearms instead of leading with the elbows and back.
• Leaning too far back so the lift turns into a row instead of a vertical pull.
• Cutting the top range short and never letting the arms fully extend overhead.
• Letting the stack snap up at the top, removing the slow return portion of each rep.