VARIATIONS
- One Arm Cable Lat PulldownD-handleOneNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- Wide Grip Lat PulldownUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Neutral Grip Lat PulldownD-handleNeutralLats · Back · Cable Machine · Lat Pulldown Machine
- Reverse-Grip Lat Pull-DownSupinatedLeaning backShoulder-widthLats · Back · Machine · Lat Pulldown Machine
- Cable Lat Pull-downLeaning backShoulder-widthLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Front Lat PulldownSupinatedLats · Back · Cable Machine · Lat Pulldown Machine
Close-Grip Lat Pulldown
Close overhand grip pulls bar down to upper chest.
This cable exercise targets the latissimus dorsi with a narrow hand placement to emphasize lower lat development and vertical pulling strength.
HOW TO DO IT
- Sit at the machine and secure your thighs under the pads.
- Grasp the bar with a close grip, palms facing away.
- Lean your torso back slightly while keeping your spine neutral.
- Pull the bar down to your upper chest.
- Squeeze your shoulder blades together at the bottom of the movement.
- Return the bar to the start position with controlled speed.
COMMON MISTAKES
- Leaning back too far and using momentum to swing the weight.
- Pulling the bar behind the neck instead of to the chest.
- Flaring the elbows out wide instead of tucking them in.
- Cutting the range of motion short at the top.
TIPS
- Drive your elbows down and back rather than pulling with your hands.
- Keep your chest proud throughout the entire range of motion.
- Avoid shrugging your shoulders up towards your ears.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Close
- Body position
- Seated
- Body support
- Hips on a pad
- Facing
- Facing the anchor
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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