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Lat Pulldown Close Grip

Equipment: Cable

Lat Pulldown Close Grip
Primary Muscles
  • Latissimus Dorsi
Synergistic Muscles
  • Brachialis
  • Brachioradialis
  • Deltoid Posterior
  • Pectoralis Major Sternal Head
  • Teres Major
  • Trapezius Lower Fibers
  • Trapezius Middle Fibers

The cable lateral pulldown close grip is an exercise that targets the latissimus dorsi muscles in the back. To perform this exercise, you need a cable machine with a close-grip handle attachment. Follow these steps:

  • Stand in front of the cable machine and grasp the handle with both hands, palms facing each other.
  • Step back slightly and lean forward from your hips, keeping your back straight and your arms extended above your head.
  • Pull the handle down to your chest, squeezing your shoulder blades together and keeping your elbows close to your sides.
  • Slowly return to the starting position and repeat for the desired number of repetitions.

Close-Grip Lat Pulldown – Build a Thicker, Stronger Back

The close-grip lat pulldown is a powerhouse back exercise, ideal for developing a thick, strong upper body while improving pull-up strength.

Here’s how to master it, the muscles it works, and tips to maximize your results.

What Is the Close-Grip Lat Pulldown?

The close-grip lat pulldown is performed by pulling a narrow (V-bar) or close-grip attachment toward your chest while seated. Compared to wide-grip pulldowns, the close-grip version emphasizes your lower lats and mid-back more.

It’s a must-have for anyone looking to build pulling strength or develop a powerful V-shaped torso.

Why Add Close-Grip Lat Pulldowns?

  • Strengthen the lats and mid-back – Key for back thickness and posture.
  • Boost pull-up performance – A perfect regression or accessory to build vertical pulling strength.
  • Bicep bonus – Close-grip increases arm involvement for additional arm gains.
  • Safer alternative to pull-ups – Easier to control load and form compared to bodyweight pull-ups.

Whether you’re prepping for your first pull-up or chasing a stronger back, close-grip pulldowns are gold.

🏋️‍♂️ Programming Close-Grip Lat Pulldowns

Ideal placement: Mid to late in your back or pull workouts.

Rep ranges:

  • Strength: 6–10 reps per set
  • Muscle Growth: 8–15 reps per set
  • Endurance: 15–20 reps per set

Example:

  • 3–4 sets of 10–12 smooth, controlled reps

💡 Use Auto Progression inside Volym to make sure your strength keeps climbing.

Equipment:

  • Cable machine with V-bar or close-grip handle attachment

⚡ Pro Tips

  • Lean back slightly (10–15°) to better engage your lats.
  • Pull to your upper chest, not to your stomach.
  • Avoid using momentum—control both the pull and the return.
  • Focus on elbows pulling down and back, not just hands.

✅ Control and feel the lats working each rep.

Related Exercises

Dumbbell Bent Over FlyMachine Lat PulldownLying T-Bar RowBarbell Bent Over RowBall SlamsPull-Up
More cable exercises More back exercises