Close-Grip Lat Pulldown
CableStrength
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The Close-Grip Lat Pulldown is a strength exercise performed on a cable machine, where you grasp a narrow V-bar or handle and pull it down to your upper chest while seated, emphasizing a vertical pulling motion. Its primary purpose is to build upper back strength and thickness by targeting the latissimus dorsi, along with secondary engagement of the rhomboids, trapezius, and biceps. It's ideal for bodybuilders, athletes seeking improved pulling power, and anyone aiming to enhance posture and back development.
How to Perform Close-Grip Lat Pulldown
- 1Sit on the lat pulldown machine and adjust the thigh pads to secure your legs firmly against the pad.
- 2Select the desired weight on the cable stack and attach the close-grip bar (hands about shoulder-width or narrower).
- 3Grip the bar with palms facing away (overhand grip), sit upright with chest up, and lean slightly back from the hips.
- 4Engage your core and pull your shoulder blades down and back (retract and depress scapulae).
- 5Inhale, then exhale as you pull the bar down to your upper chest, driving elbows toward your sides.
- 6Squeeze your lats at the bottom for 1 second, keeping your torso stable.
- 7Inhale as you slowly control the bar back up to the starting position without letting it crash.
- 8Key form tips: Keep elbows close to your body—avoid flaring them out. Maintain a slight backward lean but no excessive momentum or rocking. Avoid shrugging shoulders up; focus on scapular retraction. Common mistakes: Using too much weight leading to poor form, incomplete range of motion, or head jutting forward.
