Close-Grip Lat Pulldown

Technique

The close-grip lat pulldown is a lat pulldown performed with a narrow neutral handle, such as a V-bar, instead of a wide straight bar. The closer grip lets the elbows travel down and back along the body through a longer range, which many people find makes it easier to feel the lats work, and it also involves the biceps strongly.

Steps

1. Attach a V-handle to the high pulley, sit with your thighs under the pads and grip the handle with palms facing each other
2. Lean back slightly, lift your chest and let your arms stretch fully overhead
3. Pull the handle to your upper chest by driving the elbows down and back toward your hips
4. Pause briefly, then let the handle rise slowly until your arms are straight and you feel a stretch in the lats

Common mistakes

• Leaning far back and turning the pulldown into a row
• Letting the shoulders shrug up at the top instead of reaching a full stretch

Variations

• Close-grip pulldown with a supinated straight bar
• Single-arm kneeling cable pulldown

FAQ