Close Grip Pull Downs

Grasp the lat pull down handle with your thumbs underneath, hands about 8 – 10 inches apart.

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Sit comfortably enabling your arms to be fully extended at the start of the movement; most specific lat pull down machines will have leg restraints which should rest against your thighs just above your knee, in order to prevent yourself being lifted as the weight is moved.

Smoothly pull the bar down until it is level with your upper chest, aiming to keep your elbows tucked into your sides to also work the tricep muscles.

Focus on keeping your back straight throughout the movement, avoiding any jerking actions or lowering of the head.

Working on a Swiss Ball will make you work your abdominal core muscles, in order to prevent yourself from leaning forward.