According to the legendary Mike Mentzer, the close grip underhand pulldown is the greatest biceps exercise of all time. He says that this is better than any curl you can do.
The reason for this is that this pulldown variation involves flexion of the elbow from a flexed shoulder position rather than down at your sides as they are in a typical barbell curl. This creates a greater contraction in the biceps and leads to more overall stimulation in the long run.
Because you can anchor your knees under the pads, you can load up the weight here and easily overload your biceps. Just remember to initiate the pull with your elbows rather than pulling down with the lats. Try it and you will see just how much more effectively you can build your biceps with this great biceps exercise.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
