Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Middle Back, Shoulders
Target Muscle Group


Lats Muscle Anatomy Diagram

Overhand Close Grip Lateral Pulldown Instructions

  1. Set up for the overhand close grip lat pulldown by attaching a small straight bar to the machine (you can use the wide grip bar if you prefer), setting the weight on the stack, and adjusting the knee pad.
  2. Grasp the bar with an overhand grip, hands around 10-12 inches apart.
  3. Sit down on the machine with your arms fully outstretched. This is the starting position.
  4. Keeping your back and body straight, slowly pull the weight down to your upper chest.
  5. Pause, and then slowly lower the weight back to the start position. Do not let the stack drop.
  6. Repeat for desired reps.

Overhand Close Grip Lateral Pulldown Tips

  • Pause for a count of 2 at the bottom of this exercise and squeeze your lats to add intensity.
  • Don't lean back when you pull the weight down - this is cheating!
  • Focus on using the muscles in your back to pull the weight down. The only purpose your forearms will serve in this exercise is to hold the weight.