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Close-grip PulldownCLOSE-GRIP PULLDOWN Taken from Dave Draper's book, Brother Iron, Sister Steel This pulley movement has a great appeal and serves well as an off-day antagonistic superset movement, i.e. dumbbell inclines with close-grip pulldowns. Perform these with a full range of motion from extension to contraction. As you lean back to allow a tight clearance, pull the bar to a high chest position, contract and continue at your prescribed cadence or tempo. Upper-lat and mid-back respond well to this good feeling movement, an alternative worth its weight in pig iron. Here's a couple of hints to consider when performed the pulldown, whether wide, medium or close grip. The lats function to pull the shoulder girdle down and back. When performing the pulldown, make an effort to squeeze the shoulder blades together and strongly arch the back. This will ensure activation of most of the latissimus' function, as well as involving the erectors (to maintain a tight arch.) Arching the back should be done in conjunction with leaning back, if you choose to lean back. Wicked Willie Last edited by Laree. |