Close-Grip Lat Pulldown
Muscle Group
Lats / Biceps
Equipment
Cable
Difficulty
Beginner
Close grip at the high pulley for targeted lower lat and biceps work.
How to Perform This Exercise
- 1 Sit at the machine with thighs secured under the pads.
- 2 Grasp the bar or handle with the indicated grip, arms extended overhead.
- 3 Pull the bar to the top of your chest while squeezing your shoulder blades.
- 4 Hold the contraction at the bottom then return slowly with control.
- 5 Avoid leaning excessively backward to cheat.
Common Mistakes to Avoid
- Rounding your back during the movement, risking lower back injury.
- Using body momentum to cheat instead of pulling with the back.
- Not squeezing the shoulder blades at the end of contraction, reducing effectiveness.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Latissimus dorsi
- Trapezius
- Rhomboids
Secondary Muscles
- Biceps
- Erector spinae
- Rear deltoids
Similar Exercises
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