Close Grip Pulldown
Neutral parallel handles pull down toward upper chest.
- Level
- Beginner
- Equipment
- Machine, Lat Pulldown Machine
- Movement
- Pulldown · Seated
- Tracks
- Weight & Reps
Works
Lats Rhomboids Back Biceps Traps Rear Delts Forearms Shoulders
How to do it
- Sit on the machine and secure your thighs under the leg pads.
- Grasp the parallel handles with a neutral grip, palms facing each other.
- Pull the handles down toward your upper chest while leaning back slightly.
- Squeeze your shoulder blades together at the bottom of the movement.
- Control the return phase until your arms are fully extended overhead.
Common mistakes
- Using momentum to swing the torso instead of pulling with the back.
- Stopping the movement short before full arm extension.
- Pulling the bar behind the neck rather than to the chest.
Safety
Keep hold of the handle until the weight stack is fully lowered; never let it fly up.
Tips
- Initiate the pull by driving your elbows down and back.
- Keep your chest up throughout the entire range of motion.
- Avoid shrugging your shoulders up toward your ears during the descent.
Details
- Base movement
- Pulldown
- Handle
- D-handle
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Leaning back
- Grip width
- Close
- Body position
- Seated
- Pulley height
- High
