Close-Grip Lat Pulldown tutorial
The close-grip lat pulldown uses a V-handle on the cable station and, through a longer range of motion, strengthens the lats, especially the lower portion, along with the biceps. It suits beginners who can't yet do pull-ups and anyone building back width.
How to perform
- Attach a V-handle to the high pulley and set the thigh pad to lock your legs in.
- Grip the handle with palms facing each other and sit down.
- Lean back slightly and keep your chest lifted.
- Drive your elbows down toward your sides to pull the handle to your upper chest.
- Squeeze your shoulder blades down and back and pause briefly.
- Return the handle slowly until your arms are straight and your lats stretch.
Breathing: Exhale as you pull down and inhale as you return.
Key tips
- Bring your chest to the handle rather than pulling it to your stomach.
- Keep your torso still; don't swing.
- Let your shoulder blades rise slightly at the top for a full stretch.
Common mistakes
- Leaning far back and turning it into a row.
- Pulling with the biceps instead of driving the elbows.
- Letting the weight fly back up.
Safety: People with shoulder issues should start light with a comfortable range and never pull behind the neck.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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