Type of exerciseIsolation

Muscles usedNone


The use of the pulley allows a better amplitude on the movement. You can use special handles for the tight grip or tighten your grip on a bar yourself.

Here are the instructions for supinated close grip extension

  • 1. Place a double handle or bar on a pulley machine and higher than your head so you can pull down. Then set the load.
  • 2.While standing, lean your torso slightly forward. Then, take the bar or the handle narrower, that is to say with a spacing narrower than the width of the shoulders.
  • 3. Then place the bar or handle at the chest before pulling downwards,  by stretching out the elbows.
  • 4. While inspiring, bend your elbows again to return to the starting position.
  • 5. Continue your series by repeating the movement.

Supinated close grip extension: several techniques, tips and advice

  • 1. The grip of the handle is made with the palm of hand upwards.
  • 2. Lock your elbows in a way that you only move the joint but not its position.
  • 3. Keep your elbows as close to your body as you can without touching it.
  • 4. Be stable and without moving during the exercise.
  • 5. Favor slow movements, with breaks at the beginning and at the end of the exercise.

Supinated close grip extension: here are the possible variants

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