Biceps Close Grip Pull Down Guide | Build Stronger Arms
Learn the correct technique for the Biceps Close Grip Pull Down. Master this cable exercise to target bicep peaks and improve pulling strength.
How to Perform
- Attach a straight bar or EZ-bar to the high pulley of a cable station and set the knee pads to a height that secures your legs firmly.
- Grasp the bar with an underhand grip, palms facing you, with your hands spaced roughly six inches apart.
- Sit down and tuck your knees under the pads while keeping your chest upright and a slight arch in your lower back.
- Pull the bar down toward your upper chest by flexing your elbows, focusing on squeezing your biceps throughout the movement.
- Pause for a second at the bottom of the movement when the bar is near chin level to maximize peak contraction.
- Slowly return the bar to the starting position until your arms are fully extended and your biceps are stretched.
- Maintain a stationary torso throughout the set to ensure the arms are doing the majority of the work.
Common Mistakes
- Leaning too far back to use momentum
- Using a grip that is too wide to isolate the biceps
- Pulling the bar down with the back instead of the arms
- Failing to reach full extension at the top of the rep
Muscles Worked
Primary movers
- Biceps
Stabilizers
- Latissimus Dorsi
- Brachialis
- Forearms
- Rear Deltoids
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Biceps · Arms