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Close-Grip Lat Pulldown
PullCompoundPulleyBeginner
Muscles worked
Front
Back
LatsBicepsMiddle BackShoulders
Instructions
- 1Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- 2Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- 3As you have both arms extended in front of you - while holding the bar at the chosen grip width - bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- 4As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. 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.
- 5After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
- 66. Repeat this motion for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Close-Grip Lat Pulldown
The close-grip lat pulldown increases the range of motion compared to a wide grip and often lets you feel a fuller contraction of the lats. With hands close together on a wide bar in a pronated grip, the back works through a longer path, making it an excellent choice for building thickness and strength alongside the wide-grip pulldown.
check_circleBenefits
- check_circleLonger range of motion than the wide-grip version
- check_circleGood full contraction of the lats
- check_circleEffectively complements the wide-grip pulldown
lightbulbExecution tips
- lightbulbCreate a slight lower-back arch before pulling
- lightbulbBring the bar all the way to the upper chest
- lightbulbFocus on contracting the back, not the arms
warningCommon mistakes
- warningTorso leaning back too far during the pull
- warningForearms doing all the work instead of the back
- warningToo much load that prevents a full range of motion
helpFrequently asked questions
Should I prioritize close or wide grip?expand_more
Both have their place: alternate them between sessions to vary the stimulus on the back.
Does this exercise replace pull-ups?expand_more
It's a good accessible substitute with adjustable load, useful before mastering the full pull-up.
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