- Sit on the machine and adjust the knee pad so that your butt sticks to the seat during the exercise.
- Grasp the bar with a shoulder-width underhand grip (palms under the bar).
- Keeping your back straight and only moving your arms, bring the bar down vertically to your chest.
- Hold this position for one second then slowly bring the bar up (do not let the weight carry you) to the starting position: bar at the top and arms almost stretched.
Close grip chest pulldown
![Close grip chest pulldown](/images/exercises/female/close-grip-chest-pulldown.jpg)
Instructions
Muscles
Primary muscles -
Middle back
Secondary muscles -
Biceps
Alternative exercises
At the gym, without equipment, to lose weight, to gain muscles ...
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