CLOSE  GRIP PULL DOWN

1. Sit down on a pull down machine with a wide bar attached to the top pulley . Make sure that you adjust the knee pad of the machine to fit your height . These pads will prevent your body from being raised by the resistance attached to the bar .

2. Grab the bar with the palms facing forward using the prescribed grip . Note on the grips: For a wide grip , your hands need to be spaced out at a distance winder than your shoulder width . For a medium grip , your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width .

3. As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out . This is your starting position .

4. As you breathe out , bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back .

TIP:- Concentrate on squeezing the back mushes once you reach the full contracted position . The upper torso should remain stationary (only the arms should be move ) . The forearms should do no other work except for holding bar ; therefore do not try to pull the bar down using the forearms .

5. After a second in the contracted position , while squeezing your shoulder blades together , slowly raise the bar back to the starting position when your arms are fully extended and the lets are fully stretched . Inhale during this portion of the movement .

6. Repeat this  motion for the prescribed amount of repetitions .

VARIATIONS:- The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyper extension created by bringing the bar behind the neck .