Close-Grip Lat Pulldown.

How to do it.

1. Step 01

   Sit at the lat pulldown machine, securing your knees under the pads.

2. Step 02

   Grasp the V-bar attachment with a close, neutral grip.

3. Step 03

   Lean back slightly, maintaining a natural arch in your lower back.

4. Step 04

   Pull the bar down towards your upper chest, squeezing your shoulder blades.

5. Step 05

   Focus on driving your elbows down and back.

6. Step 06

   Slowly allow the bar to ascend, controlling the stretch in your lats.

Pro cues.

• Avoid using excessive momentum or leaning too far back.

• Focus on the mind-muscle connection with your lats.

• Ensure a full stretch at the top of the movement.

Questions, answered.

What is the Close-Grip Lat Pulldown?

A compound back exercise that targets the lats and mid-back, promoting width and thickness, with significant biceps involvement.

What muscles does the Close-Grip Lat Pulldown work?

The Close-Grip Lat Pulldown primarily works your lats and mid back. It also recruits your biceps and rear delts as secondary movers.

What equipment do I need for the Close-Grip Lat Pulldown?

You need a cable machine to perform the Close-Grip Lat Pulldown.

How many sets and reps should I do for the Close-Grip Lat Pulldown?

A typical prescription for the Close-Grip Lat Pulldown is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Close-Grip Lat Pulldown good for beginners?

Yes. The Close-Grip Lat Pulldown is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.