Arms
Biceps Close Grip Pull Down
A powerful isolation-focused variation of the lat pulldown designed to maximize bicep peak and arm thickness.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.