Back · Compound

Close-Grip Lat Pulldown

A pulldown with a neutral close grip that allows a long range for the lats.

MAIN MUSCLE
Lats
ALSO WORKS
Biceps, Upper back
EQUIPMENT
Lat pulldown machine
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Attach a V-handle and sit with thighs secured under the pads.

  2. Grip the handle with palms facing each other and arms straight.

  3. Pull the handle to the upper chest, elbows close to the body.

  4. Let the arms extend fully on the way up.

COMMON MISTAKES

  • Swinging or kipping for extra reps; start each rep from a controlled, still position.
  • Pulling with the arms only; depress the shoulder blades first, then drive elbows down.
  • Short range of motion; reach full arm extension at the top of every rep.

TIPS

  • Think about pulling your elbows into your back pockets.

QUESTIONS

Which muscles does Close-Grip Lat Pulldown work?

The main muscle is Lats. It also works Biceps, Upper back.

How many reps should I do?

FORGE suggests 8-12 reps for Close-Grip Lat Pulldown. The app adjusts sets and reps to your goal and level.

What can I do instead of Close-Grip Lat Pulldown?

These train the same muscles: Lat Pulldown, Chin-Up, Single-Arm Cable Pulldown.