The close-grip lat pulldown improves strength throughout the entire back with an emphasis on the middle back. The close-grip position increases the range of motion and difficulty.
Sit on a bench facing an adjustable cable machine with a straight-bar attachment positioned at the high setting. Fully extend your arms upward to grab the bar, your hands three to five inches apart and both palms facing your body.
Keeping your shoulders down and back, maintain a slight arch in your back and pull the bar down until it touches your chest. Pause, then slowly return the bar to the starting position.
Avoid rounding your upper back. Sit tall with your chest up and shoulders back.