Close grip chest pulldown

Instructions

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.

Muscles