How to do the Close Grip Lat Pulldown
Primary: Lats · also works Biceps, Shoulders, Upper Back.
The close grip lat pulldown is an effective exercise for targeting the latissimus dorsi, also known as the lats. This exercise involves using a lat pulldown machine with a close grip handle, which allows for a better contraction of the lats and also engages secondary muscles such as the biceps and shoulders. It is a compound exercise, meaning it works multiple muscle groups and joints simultaneously, making it an efficient movement for building upper body strength. The close grip lat pulldown is suitable for beginners and can be adjusted with weight to increase intensity.
Step by step
- 1
Sit on the lat pulldown machine and adjust the knee pad to fit snugly against your thighs.
- 2
Grasp the close grip handle with both hands, palms facing each other, and arms fully extended above you.
- 3
Pull the bar down towards your chest while squeezing your shoulder blades together, then slowly return to the starting position.
Coaching cues
- Keep your torso upright and avoid leaning back excessively during the movement.
- Focus on using your lats to pull the weight down rather than relying on your arms.
- Control the weight as you lower it back to the starting position to maintain tension on the muscles.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Close Grip Lat Pulldown alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Close Grip Lat Pulldown work?
Primary: Lats. Secondary: Lats, Biceps, Shoulders, Upper Back
How many sets and reps of Close Grip Lat Pulldown should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Close Grip Lat Pulldown?
Same movement pattern, different equipment: Cable Pullover, Lat Pulldown, Straight-Arm Pulldown, V-Bar Pulldown, Cable Lat Pull Overs, Inverted Grip Lat Pulldown.
Is the Close Grip Lat Pulldown good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.