Back
Jalón cerrado
A powerful vertical pull variation to build back thickness and maximize lat recruitment through a neutral grip.
How to perform.
Follow the sequence — setup is half the lift.
Attach a close-grip V-handle to the lat pulldown station and adjust the thigh pads so your legs are firmly secured.
Sit down and grasp the handles with a neutral grip while keeping your arms fully extended and your shoulders relaxed.
Lean back slightly to create clearance for the bar and stabilize your torso by engaging your core.
Pull the handle toward your upper chest by driving your elbows down and back while keeping them close to your sides.
Squeeze your shoulder blades together at the bottom of the movement for a full contraction.
Slowly return the handle to the starting position to maintain tension in the muscles throughout the eccentric phase.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using excessive momentum or swinging back to pull the weight down.
- Pulling the handle down to the stomach instead of the upper chest.
- Shrugging the shoulders upward toward the ears during the repetition.
- Rounding the lower back instead of maintaining a neutral spine.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.