How to do a lat pulldown reverse close grip

Setup:

1. Cable Machine: Sit at a lat pulldown machine with the pulley on the highest setting and adjust the knee pad to fit your height securely.
2. Attachment: Attach a short straight bar or EZ curl bar to the high pulley.
3. Grip: Grasp the bar with a close underhand grip (palms facing you), hands about shoulder-width apart or slightly narrower.
4. Body Position: Sit tall, chest out, and lean back slightly, maintaining a natural arch in your lower back.

The Lift:

1. Initiate the Pull: Exhale and pull the bar down towards your sternum (breastbone), leading with your elbows. Keep your elbows close to your body and your back straight.
2. Chest Contact (Optional): Aim to lightly touch the bar to your sternum, if comfortable.
3. Controlled Return: Inhale and slowly return the bar to the starting position, extending your arms fully overhead.

Tips:

• Focus on the Lats and Biceps: The reverse close grip emphasizes both your latissimus dorsi (lats) and biceps muscles.
• Elbow Position: Keep your elbows close to your body throughout the movement.
• Neutral Spine: Maintain a natural arch in your lower back and avoid rounding your shoulders.
• Control the Movement: Avoid swinging your torso or using momentum.