How to Do the Close-Grip Lat Pulldown
The close-grip lat pulldown uses a V-bar or narrow handle, which lets you pull with a neutral grip and a longer path toward your chest. It is beginner friendly and puts a strong emphasis on the lower lats and mid-back.
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Muscles worked
Primary
- Lats
Secondary
- Biceps
- Forearms
How to do the Close-Grip Lat Pulldown
- 1
Attach a V-bar or close-grip handle and sit with your thighs secured under the pads.
- 2
Grab the handle with a neutral grip and your arms extended.
- 3
Lean back slightly and pull your chest up.
- 4
Pull the handle to your upper chest, driving your elbows down and back.
- 5
Squeeze your lats at the bottom.
- 6
Let the handle rise slowly until your arms are straight.
- 7
Keep your torso steady, with only a slight lean.
Form cues to remember
- Chest up to meet the handle
- Elbows pass close to your ribs
- Slight lean, no rocking
- Stretch fully at the top
Common mistakes
Leaning way back
Keep a slight lean so it stays a pulldown, not a row.
Pulling behind the neck
Pull in front, to your upper chest.
Using momentum
Pause at the bottom and slow the return.
Shrugging up
Keep your shoulders down as you pull.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 6–10 reps, 2 min rest |
| Endurance | 2–3 sets of 15–20 reps, 45–60 sec rest |
Hold your torso steady and don't yank the weight. Stop if you feel pain in your shoulders or elbows, and use a lighter load.
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Close-Grip Lat Pulldown FAQ
Close-grip or wide-grip pulldowns for lats?
Both work the lats. The close neutral grip often feels stronger and adds more biceps help, while the wide grip emphasizes the outer lat more.
Why do I feel it in my biceps on close-grip pulldowns?
The neutral grip lets your biceps contribute more. To feel your lats, lead with your elbows and think about pulling them down.
How far back should I lean on a pulldown?
A slight lean, roughly 10–20 degrees, helps the bar path. More than that turns it into a row.
