Close-Grip Pulldowns

Adjust the seat height to a spot where your legs are secure under the padded stabilizer and attach a straight bar to an overhead pulley.

Stand up and grip the bar with your palms facing you about 4-6 inches apart.

Straighten your arms and return to the sitting position with your legs locked under the pads. Arch your back, being sure your to maintain the arch throughout the entire movement.

Pull the bar in front of your neck to a point at the upper part of your chest, making sure to pull your elbows down and backward along your sides. Slowly reverse the movement and return to starting position.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.