Close-Grip Lat Pulldown
LatsCompoundPullCableBeginner
High-pulley pulldown with a narrow V-handle or close-grip bar. Works the lats through a greater range with more mid-back involvement.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Attach a close-grip handle or V-bar to the high pulley.
- 2.Sit with your thighs under the pad and torso upright.
- 3.Pull the handle to your lower chest with your elbows tucked close to your body.
- 4.Contract your lats at the bottom and return under control to full extension.
Common mistakes
- ●Leaning too far back and turning it into a row
- ●Shrugging the shoulders
- ●Cutting the range short without extending the arms
- ●Pulling only with the biceps
Proper technique
Keep your elbows close to your body, pointing down. Depress and retract your shoulder blades on every rep. Seek the maximum stretch at the top without losing control.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Lats
Secondary
- Teres major
- Biceps brachii
- Rhomboids
- Rear deltoid
- Mid traps
- Lower traps
- Infraspinatus
- Teres minor