VARIATIONS
- One Arm Cable Lat PulldownD-handleOneUprightLats · Back · Cable Machine · Lat Pulldown Machine
- Wide Grip Lat PulldownPronatedUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Neutral Grip Lat PulldownD-handleFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Close-Grip Front Lat PulldownSupinatedFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Reverse-Grip Lat Pull-DownSupinatedShoulder-widthLats · Back · Machine · Lat Pulldown Machine
- Incline Close-Grip Cable PulldownLat barLying face downChest supportedLats · Back · Cable Machine · Incline Bench
Close-Grip Rope Lat Pull-down
Neutral rope grip pulls down toward upper chest.
Targets the latissimus dorsi and lower traps using a rope attachment to allow a deeper stretch and stronger contraction at the bottom. This variation emphasizes vertical pulling strength while reducing stress on the shoulder joints compared to wide grips.
HOW TO DO IT
- Sit at the machine and secure your thighs under the pads.
- Grab the rope ends with a neutral grip, palms facing each other.
- Lean back slightly and pull the rope down toward your upper chest.
- Squeeze your shoulder blades together hard at the bottom of the movement.
- Control the weight back up until your arms are fully extended.
- Keep your torso stable throughout the entire repetition.
COMMON MISTAKES
- Using momentum by swinging the torso wildly to move the weight.
- Stopping the range of motion short before full arm extension.
- Shrugging the shoulders up toward the ears during the pull.
- Pulling the rope behind the neck instead of to the chest.
TIPS
- Drive your elbows down and back rather than just pulling with your hands.
- Think about putting your biceps in your back pockets at the bottom.
- Maintain a slight arch in your lower back to engage the lats fully.
SAFETY
- Avoid pulling the rope behind your neck to prevent cervical spine strain.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Handle
- Rope
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Torso lean
- Leaning back
- Grip width
- Close
- Body position
- Seated
- Body support
- Hips on a pad
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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