A close, neutral-grip pulldown lets the elbows travel naturally closer to the body, allowing a deep range and a strong lat contraction. Many people feel their lats more with this grip than with a wide grip.
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4
Sets
12
Reps
Cable
Equipment
7.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Lats
➕
Secondary
Biceps
📋 How To Perform Close-Grip Lat Pulldown
1
Sit with thighs secured, grip a V-bar or close attachment, palms facing each other.
2
Lean back slightly, chest up.
3
Pull the handle down toward your chest, elbows driving down and back.
4
Squeeze your lats hard at the bottom.
5
Return slowly to a full stretch overhead.
💡 Benefits of Close-Grip Lat Pulldown
Builds the lats and the muscles around the shoulder blades with a joint-friendly neutral grip, and often allows heavier loads than a wide grip. It is also a good alternative for people who feel the wide grip in the shoulders.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 8 to 12 reps with a V-handle or neutral-grip bar. Pull the elbows down toward the ribs and let the bar rise fully at the top to stretch the lats.
⚠️ Common Mistakes to Avoid
Leaning back excessively and swinging
Pulling with the arms rather than the elbows
Not allowing a full stretch at the top
✅ Pro Tips
Pull the elbows down toward the ribs
Let the bar rise fully to stretch the lats at the top
🛡️ Safety Notes
Safe. Avoid yanking the weight down with momentum, and keep the shoulders down and away from the ears.
🔁 Progressions & Regressions
Make it harderslow lowering and pauses at the bottom.
Make it easierlighter weight with a seated posture.
