Close grip lat pull down
The close grip lat pull down is a compound upper-body exercise that targets the latissimus dorsi, emphasizing back thickness and lower lat activation. Using a close, neutral grip allows for a greater range of motion and increased biceps recruitment compared to a standard wide grip.
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- Attach a close-grip V-bar handle to the lat pulldown pulley and adjust the thigh pad so your legs are secured firmly under it.
- Sit down and grasp the handle with a neutral grip (palms facing each other), starting with your arms fully extended and your torso upright with a very slight backward lean.
- Depress and retract your shoulder blades, then pull the handle down toward your upper chest by driving your elbows down and backward.
- Squeeze your shoulder blades and lats at the bottom of the movement for a brief second.
- Slowly return the handle to the starting position under control, allowing your arms to fully extend and your lats to stretch.
Muscles worked
Form tips
- Focus on pulling the weight through your elbows rather than pulling with your hands to maximize lat engagement.
- Maintain a constant, slight backward lean of about 10 to 15 degrees throughout the set; do not rock back and forth to swing the weight.
- Keep your chest proud and collarbone high throughout the movement to prevent your shoulders from rolling forward.
Common mistakes
- Leaning back excessively to use momentum and body weight to pull the cable down.
- Pulling the handle too low past the chest, which forces the shoulders into an unsafe internally rotated position.
- Allowing the weight stack to slam on the return phase instead of controlling the eccentric movement.
FAQ
How many reps and sets should I perform?
For muscle hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions. For muscular endurance, aim for 2 to 3 sets of 15 to 20 repetitions.
Does the close grip lat pull down build back width or thickness?
While it works the entire back, the close grip allows for a deeper stretch and greater range of motion, which is highly effective for building back thickness and targeting the lower lats.
Can I use a different attachment for this exercise?
Yes, while a V-bar is most common, you can use a parallel-grip bar or underhand grip on a straight bar to achieve a similar close-grip biomechanical effect.
