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Close-Grip Lat Pulldown

Exercise Machine / Beginner
  • Lats
  • Traps
  • Shoulders
  • Middle Back
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
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  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Close-Grip Lat Pulldown - Learn Proper Close-Grip Lat Pulldown Form

  1. Step 1: Sit down at a pull-down machine equipped with a wide bar attached to the top pulley. Adjust the knee pad to fit your height.
  2. Step 2: Grasp the bar with your palms facing forward. For a wide grip, place your hands wider than your shoulder width. If you want a medium grip, place your hands shoulder width apart. A close grip means your hands will be closer than shoulder width apart.
  3. Step 3: Extend both arms in front of you while grasping the bar. Move your torso back approximately 30 degrees. Your lower back should be curve, and your chest should be stuck out. This is the starting position.
  4. Step 4: As you exhale, lower the bar until it reaches your upper chest. Draw your shoulders and upper chest down and back to do so. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
  5. Step 5: After holding the contracted position for a second (and while squeezing your shoulder blades together), lift the bar up into the starting position. Your arms will be fully extended and your lats will be fully stretched. Inhale as you do so.
  6. Step 6: Repeat these steps for the desired number of reps.

Close-Grip Lat Pulldown Variations and Close-Grip Lat Pulldown Alternatives

  1. Variation 1: Do not attempt the behind the head variation for this exercise, since it can lead to rotator cuff injuries.
  2. Variation 2: Vary your grip to see which version of this exercise is most effective for you.

Close-Grip Lat Pulldown Tips

  1. Tip 1: Your upper torso should remain stationary; only your arms should move. Your forearms should not do anything except hold the bar.
  2. Tip 2: Move slowly and deliberately to avoid jerky movements during the exercise.

Close-Grip Lat Pulldown Records and Close-Grip Lat Pulldown Statistics from Site Users

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Close Grip Lat Pulldown Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Shoulders blue Middleback blue Lats orange

Close Grip Lat Pulldown Equipment

Close Grip Lat Pulldown Training Details

The close-grip lat pulldown is a exercise machine exercise that primarily targets the lats and to a lesser degree also targets the traps, shoulders, and middle back.

The only close-grip lat pulldown equipment that you really need is the following: cable machine. There are however many different close-grip lat pulldown variations that you can try out that may require different types of close-grip lat pulldown equipment or maye even require no equipment at all.

Learning proper close-grip lat pulldown form is easy with the step by step close-grip lat pulldown instructions, close-grip lat pulldown tips, and the instructional close-grip lat pulldown technique video on this page. The close-grip lat pulldown is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the close-grip lat pulldown video, learn how to do the close-grip lat pulldown, and then be sure and browse through the close-grip lat pulldown workouts on our workout plans page!

Close Grip Lat Pulldown Sports

Close Grip Lat Pulldown Force Type: Pull
Close Grip Lat Pulldown Mechanics Type: Compound
Close Grip Lat Pulldown Other Names: Close Grip Lat Pulldowns, Pull downs,
1 Review
  • AaronV
    over 3 years ago #

    Good stuff. Really gets the mid chest and back. sarratus muscles included.