Close Grip Lat Pull Down Video Guide

Exercise Profile

  • Strength
  • Cable
  • Compound
  • Pull
  • Beginner
  • Biceps, Middle Back, Shoulders
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Lats Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Attach a v-bar to the lat pull down machine and select the weight you want to use on the stack.
  2. Grasp the bar with a neutral grip, palms facing inwards.
  3. Sit down on the machine keeping your arms fully extended. This should bring the weight off the stack.
  4. Sit straight upright, with your back straight and eyes facing forwards. This is the starting position for the exercise.
  5. Keeping your body still, slowly pull the v-bar down to your until it almost hits the top of your chest.
  6. Pause, and then slowly lower the weight back to the starting position. Do not let the weight drop.
  7. Repeat for desired reps.

Exercise Tips:

  1. If you use a "hook" grip in this exercise, some of the work will be taken off your forearms. To use a hook grip do not put your thumbs around the bar, and form a hook with your hands.
  2. When you pull the weight down try to visualize your lats doing the work. This helps to build a strong mind-muscle connection. Once you master the mind muscle connection you'll be able to use the pull down exercises to truly target the lats and not the biceps.
  3. For extra intensity on this exercise, pause for a count of 2 at the bottom of the movement and slowly lower the weight back.

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3 Comments+ Post Comment

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Posted Fri, 10/03/2014 - 19:02
Joel Thomas

Working out from home so I don't have machines or cables. Can this exercise be replaced by bent over barbell row or is there a better lat exercise I could do?

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Posted Wed, 07/17/2013 - 07:09

Is there another way to doing this as my gym has not close grip bar

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Posted Sun, 08/11/2013 - 14:03
Dennis Habern

The V-Bar is not that expensive, therefore, I would purchase it myself and take it to your gym
and talk to the owner or manager to pay you for it as it is a much required piece of equipment.
If you cannot work something out, keep it and bring it with you each time you train. Pretty soon,
the word will get around and then perhaps the owner or manager will purchase it from you. Therefore,
keep all of your purchasing receipts.