Position the seat at a back pull down pulley
station. Place a close grip lat bar on the pulley. Sit down and grab
the bar with a neutral grip, with your palms facing each other, and
elbows flared in. Have the seat positioned so that your arms are
almost fully extended, but with a slight bend at the elbows.
Inhale.
Pull down the bar towards the top of your chest,
being careful not to hit your chin. Pull your shoulder
blades together. Imagine pulling down your elbows straight to
your sides. Stick your chest out, while pulling your elbows
past your back as far as possible, creating a very slight arch in
your back. At the bottom, pause, squeeze your lat muscles and
exhale. Return to start. Repeat for reps.
See movie of the
close grip lat pull down exercise:
