Exercise guide

How to do close-grip lat pulldown

Lower lats · biceps

Close-grip lat pulldown starting position — correct set-up before the first rep
Start
Close-grip lat pulldown finished position — the end of one repetition
End of rep

Step by step

  1. Attach a V-bar or neutral handle and lock the thigh pad down.
  2. Grip with the palms facing each other, sit tall, chest up, slight lean back.
  3. Pull the handle to your upper chest, elbows driving down along your sides.
  4. Return for 2 seconds to a full stretch overhead.

The cue that matters

CueThe neutral close grip hits the lower lats and adds the thickness the wide grip misses.
AvoidPulling behind the neck. Always to the chest — it's stronger and safer.

Where this sits in the split

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