Close Grip (Row Bar) Pull-down

Directions:

Preperation/body position

1. Set correct resistance on weight stack. Attach row bar to high pulley.
2. Grasp bar handles, sit down and place thighs under pads.
3. Arms should be extended above head.

Excution/Movement

1. Keeping torso relatively stationary, pull row bar to upper chest.
2. After peak contraction, control bar back to beginning position, so arms are fully extended above head.
3. Repeat for desired number of repetitions.

Comments

The row bar pull down recruits the latissimus dorsi via extension of the shoulder, plus other muscles, such as the elbow flexors and posterior deltoid head. The biceps brachii is at a greater mechanical advantage compared to that of the overhand wide grip pull downs.

Do not swing your torso to pull the bar down in the initial stages of the exercise, as this will take stress away from the latissimus dorsi and other back muscles. Bring the bar to the upper chest, then return to the starting position so that arms are fully extended above your head.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.