How To Do Close Grip Lat Pulldown

Close Grip Lat Pulldown Exercise

Close grip lat pulldown exercise is a lats exercise that will help to increase the width of your back while also working on the mid-back as well.

Compared to the wide grip lat pulldown, this exercise will more specifically target the inner back muscles, giving you that nice tone and definition.

It’ll also place slightly more emphasis on the bicep muscles compared to the normal lat pulldown, so if building bigger arms is a goal, this is a great exercise to include.

Close Grip Lat Pull-Down How To

Position yourself in a lat pulldown machine, sitting facing toward the weight stack with the back upright.

Grab the lat pulldown handle bar keeping the hands closer together, nearing the center of the bar.

Keeping the back upright, slowly pull the bar down towards the sternum as you think of opening up the chest, elevating it to meet the bar.

Pause when you’re almost touching the sternum and then reverse directions to complete the rep.

Continue until all reps are completed.

Form and Technique

While doing this exercise, maintain control at all times, never allowing the weight to swing down as you use momentum to lower the bar.

Also allow the bar to move back to the starting position using a very slow and controlled movement pattern as well.

Variations:   Wide Grip Lat Pulldown, Chin Ups

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Close Grip Lat Pulldown