Close Grip Lat Pull Down Video Guide

Exercise Profile

  • Strength
  • Cable
  • Compound
  • Pull (Bilateral)
  • Beginner
  • Abs, Biceps, Shoulders, Upper Back
Lats Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Attach a wide grip handle to the lat pulldown machine and assume a seated position.
  2. Grasp the handle with a pronated grip (double underhand) at shoulder width.
  3. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder.
  4. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
  5. Repeat for the desired number of repetitions.

Exercise Tips

  1. Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through the spine.
  2. Don’t allow momentum to dictate the movement, control the weight throughout the entirety of each rep.
  3. If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
  4. Don’t allow the head to jut forward as you pull.
  5. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.
  6. Allow the shoulder to internally rotate and shrug slightly at the top of the movement. You will obviously reverse the movement and depress the shoulder blade before you pull with the arm.

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4 Comments+ Post Comment

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Posted Sun, 08/06/2017 - 12:30
Shobhit behal

While close grip lat pull down aren't we supposed to, not extend our arms to fullest? Shouldn't we stretch it to the half way?

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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.