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Close Grip Lat Pulldown
The Close Grip Lat Pulldown is a strength exercise on a cable machine for your back. Share of the load in the Zulta muscle model: lats (upper) 26%, lats (lower) 21% and biceps (long head) 7%.
Also known as: close grip lat pulldown (v-bar)
How to do it
- Clip a V-bar to the high pulley and lock the thighs under the pad.
- Hold the V-bar with the palms facing each other and sit with a slight lean back.
- Set the shoulders down before the arms bend.
- Pull the handle to the upper chest, driving the elbows down beside the body.
- Let the arms straighten slowly until the lats are fully stretched.
Tips
- Keep the chest lifted to meet the handle.
- Think elbows to back pockets for a stronger lat contraction.
Common mistakes
- Leaning far back and turning it into a row.
- Rolling the shoulders forward at the bottom.
- Letting the weight stack slam between reps.
Muscles worked by the Close Grip Lat Pulldown
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows in front of the body pull through extension and reach the lower lats. A seated pulldown is a pull up with the load chosen: the same lat-led pattern with elbow flexors and lower traps assisting, and far less core work.
Close Grip Lat Pulldown alternatives
Same equipment
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No equipment
Make it harder
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Frequently asked questions
What muscles does the Close Grip Lat Pulldown work?
Mainly the lats (upper) and lats (lower). The biceps (long head), biceps (short head), brachialis, rhomboids and lower traps assist.
Is the Close Grip Lat Pulldown good for beginners?
Yes. The Close Grip Lat Pulldown is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Close Grip Lat Pulldown?
For example the Machine Lat Pulldown (Neutral Grip), Machine Lat Pulldown (Underhand Grip) and Neutral Grip Lat Pulldown. They train mostly the same muscles, some with different equipment.
How do you make the Close Grip Lat Pulldown harder?
Add weight or reps, or move on to the Behind the Neck Lat Pulldown and Single Arm Lat Pulldown (Cuff).
Sources
- Lusk et al. 2010, JSCR 24(7):1895-1900 (grip width and orientation)
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