Close grip pulldown
Primary muscles: Lats. Assisting muscles: Biceps, Middle back, Shoulders.
How to do it
- Sit at the lat pulldown machine with the bar attached to the top pulley and adjust the knee pad.
- Grab the bar with a narrow grip, palms facing forward.
- Lean your torso slightly back, about 30° — the starting position.
- Breathe out and pull the bar toward your upper chest, driving your shoulders down and back.
- Hold for a second, squeezing your shoulder blades.
- Breathe in and return to the starting position under control.
Key to the execution: The narrow grip emphasises the lower lats — pull your elbows toward your ribs.
Common mistakes
- Pulling with your forearms instead of your back.
- Swinging your torso for momentum.
- Not bringing the bar high enough on your chest.
Alternatives: exercises for the same muscles
Log your sets and see your progress
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Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.