Lat Pulldown (Close Grip) — how to, muscles worked, alternatives

How to do the Lat Pulldown (Close Grip)

Sit with your legs secured under the pads of the lat pulldown machine.
Reach up and grasp the handle with your palms facing each other.
Pull the handle down towards your upper chest, driving your elbows down.
Slowly release the handle back to the starting position overhead.

Full technique — 7 steps

Sit at the pulldown station and secure your thighs firmly under the leg pads.
Grab the close-grip attachment with a neutral grip and straighten your arms overhead.
Set your back flat with a slight lean back and shoulders pulled down.
Start the pull by driving your elbows down toward your sides.
Bring the handle to your upper chest or collarbone area without swinging your torso.
Let your elbows travel up as you return the handle overhead under control.
Reach full overhead stretch at the top without letting your shoulders shrug excessively.

Common mistakes

Rocking back to move weight
Pulling handle behind the neck
Stopping short of overhead stretch
Shrugging shoulders during the pull
Turning it into a row

Form cues

Drive elbows down
Keep back flat
Use a slight lean
Pull to upper chest
Reach overhead each rep

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Lat Pulldown (Close Grip) Beginner
Harder Pull-Up 100% of bodyweight

In ready-made workouts

Beginner full-body workout B45 min · Gym

Quick answers

What muscles does the Lat Pulldown (Close Grip) work?

Primary: Lats 9/10. Also works: Biceps 7/10.

When should I do the Lat Pulldown (Close Grip) in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

How many sets and reps of the Lat Pulldown (Close Grip)?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Lat Pulldown (Close Grip)?

Resistance bands: Resistance Band Lat Pulldown, Band Assisted Chin-Up. No equipment: Chin-Up, Bench Assisted Chin-Up. Cable machine: Single Arm Half Kneeling Cable Lat Pulldown, Dual Cable Lat Pulldown. Suspension trainer: Suspension Trainer Chin-Up.