VARIATIONS
- Wide Grip Lat PulldownPronatedUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Cable PulldownPronatedWideLats · Back · Cable Machine · Incline Bench
- Cable Lat Pull-downPronatedLeaning backShoulder-widthLats · Back · Cable Machine · Lat Pulldown Machine
- Cable V-Bar PulldownV-barSeatedHips on a padLats · Back · Cable Machine · Lat Pulldown Machine
- One Arm Cable Lat PulldownD-handleOneUprightLats · Back · Cable Machine · Lat Pulldown Machine
- One Arm Seated High Cable RowLats · Back · Cable Machine
Incline Close-Grip Cable Pulldown
Chest lies on an incline bench with close grip
This variation isolates the latissimus dorsi by positioning the torso on an incline bench to eliminate momentum. It forces strict form and constant tension throughout the pulling motion.
HOW TO DO IT
- Place an incline bench facing the cable machine under the high pulley.
- Lie chest-down on the bench and grab the bar with a close grip.
- Pull the bar down towards your upper chest while keeping elbows tucked.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return the bar to the start position with control.
COMMON MISTAKES
- Lifting the chest off the bench to generate momentum.
- Using the biceps to pull instead of the lats.
- Flaring the elbows out wide during the descent.
TIPS
- Keep your chest pressed firmly against the bench pad.
- Initiate the pull by driving your elbows down and back.
- Avoid shrugging your shoulders towards your ears.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineIncline BenchLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Handle
- Lat bar
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Grip width
- Close
- Body position
- Lying face down
- Body support
- Chest supported
- Facing
- Facing the anchor
- Bench angle
- Incline
- Pulley height
- High
SIMILAR EXERCISES
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