Close Grip Lat Pulldown: Video Exercise Guide & Tips

Close-grip lat pull-downs

Close Grip Pulldown why include in your workout

The Close-Grip Lat Pulldown is a basic exercise that simulates pull-ups. Therefore, it is important to do it to strengthen the back muscles. Naturally, working on a horizontal bar without weights, an athlete will achieve little. For the growth (hypertrophy) of the muscles, good progressive loads are needed.

The pull of the upper block allows you to use weights that exceed your own body weight. At the same time, there is no danger of falling down and falling – after all, you are sitting. Block pull is very important and now you know why.

Exercise options

You’ve probably noticed that there is only one handle on the upper block – long and slightly curved at the edges. In fact, there are other options, but the thrust of the vertical block is done with just this.

To fully utilize the entire area of ​​the lats, you need to pull the weight with various grips: behind the head, to the bottom or top of the chest, to the neck. There are options for wide grip, narrow grip, forward and reverse and their combinations.

Every nuance can significantly change the exercise. Most often, one complements the other, which we will discuss later. For example, a wide grip vertical row can be supplemented with a narrow grip.

How to do

Rows of the upper block with a narrow or wide grip, behind the head or to the chest while sitting are variants of the same exercise. Each of them has its own characteristics that every athlete just needs to know. This knowledge will give a tangible advantage when creating training programs using a block simulator.

Close Grip Lat Pulldown Technics

This is a reverse grip vertical row. Set up a weight of 10-15 kg for warm-up in the block machine. Adjust the seat so that your feet fit snugly between the seat and the leg support bolsters. If the rollers are too low, you will not be able to sit properly. And if it’s high, a lot of weights will lift you up during exercise in a block trainer. Deadlifts with the wrong technique are a bad idea. In this case, the position of the hands should be parallel.

  1. Stand with a narrow back grip on the handle. The distance between the arms is 10-15 cm.Sit with your arms straight with your weight up, feel the burden.
  2. With the strength of your lats, bring your elbows down. At the same time, the handle (bar) of the simulator is attracted to your chin.
  3. Lift your head up slightly so that your face does not interfere with the path of movement of the weight.
  4. Pull the handle down to the neck while sitting, then try to contract the wings as much as possible: the weight should come down to the chest.
  5. Leaning back is not necessary, otherwise it will be a different option for traction. We do everything while sitting, do not raise the basin from the seat.
  6. Hold the weight at the lowest point for 1-2 seconds, then return to the starting position. Practice a light weight technique. The warm-up is 10-15 repetitions.

Final position

Final position

This exercise develops the latissimus dorsi and teres major. When the shoulder blades come together, the trapezius and the posterior deltoid contract.

As with every pulling exercise, the biceps brachii and brachialis contract, and when the palms face each other, the brachioradialis comes into play.

Close-grip Lat Pull-downs – Workout Video

Application of the exercise

Who shall do it: Everybody from beginners to experts.

When: In the first half of the training session. Before close-grip lat pull-downs you should perform reverse chin-ups, after close-grip lat pull-downs you should perform straight-arm lat pull-downs.

How many: 4 sets, 10 – 20 repetitions.

Lats and Middle Back Exercises

Back width:

Lats and Middle Back


Back Exercises & Back Workouts

Link to the main publication