# Lat Pulldown (Close Overhand Grip)

A vertical pull with the hands close together and overhand on a straight lat bar, targeting the lats and teres major. The biceps and upper back assist.

- Beginner · Compound
- Equipment: Lat pulldown
- HD video: https://media.seto.fit/exercises/cable-close-grip-front-lat-pulldown/video/male.mp4
- HTML: https://seto.fit/exercises/lat-pulldown-close-overhand-grip/

## Muscles worked

- Lats: 9/10
- Teres major: 7/10
- Biceps: 6/10
- Rhomboids: 5/10
- Rear delts: 4/10
- Forearms: 4/10

## How to do the Lat Pulldown (Close Overhand Grip)

1. Sit with your legs secured under the pads of the lat pulldown machine.
2. Grip the bar overhand, hands close together at its center.
3. Pull the bar down in front of your face, driving your elbows down.
4. Slowly return the bar overhead until your arms are straight.

### Full technique — 7 steps

1. Sit at the pulldown station and secure your thighs firmly under the leg pads.
2. Grip the straight bar overhand with your hands close together near its center.
3. Set your back flat with a slight lean back and shoulders pulled down.
4. Start the pull by driving your elbows down toward your sides.
5. Bring the bar in front of your face to your chin or upper chest without swinging your torso.
6. Let your elbows travel up as you return the bar overhead under control.
7. Reach full overhead stretch at the top without letting your shoulders shrug excessively.

## Common mistakes

- Leaning back to move weight
- Pulling the bar behind the neck
- Stopping short of overhead stretch
- Shrugging shoulders during the pull
- Yanking with the arms first

## Form cues

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

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **Cable machine**: [Dual Cable Lat Pulldown](https://seto.fit/exercises/dual-cable-lat-pulldown/), [Single Arm Half Kneeling Cable Lat Pulldown](https://seto.fit/exercises/single-arm-half-kneeling-cable-lat-pulldown/)
- **No equipment**: [Bench Assisted Chin-Up](https://seto.fit/exercises/bench-assisted-chin-up/), [Bench Assisted Pull-Up](https://seto.fit/exercises/bench-assisted-pull-up/)
- **Suspension trainer**: [Suspension Trainer Chin-Up](https://seto.fit/exercises/suspension-trainer-chin-up/)
- **Resistance bands**: [Prone Resistance Band Superman Lat Pulldown](https://seto.fit/exercises/prone-resistance-band-superman-lat-pulldown/), [Resistance Band Lat Pulldown](https://seto.fit/exercises/resistance-band-lat-pulldown/)

## Where to start and where to go next

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

- Easier: [Machine High Row](https://seto.fit/exercises/machine-high-row/) — Beginner
- **This exercise: Lat Pulldown (Close Overhand Grip) — Beginner**
- Harder: [Band Assisted Chin-Up](https://seto.fit/exercises/band-assisted-chin-up/) — Beginner
- Harder: [Behind the Neck Lat Pulldown](https://seto.fit/exercises/behind-the-neck-lat-pulldown/) — Intermediate

## Quick answers

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

Primary: Lats 9/10, Teres major 7/10. Also works: Biceps 6/10, Rhomboids 5/10, Rear delts 4/10, Forearms 4/10.

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

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

### How many sets and reps of the Lat Pulldown (Close Overhand 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 30 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 Overhand Grip)?

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

### What is an easier version of the Lat Pulldown (Close Overhand Grip)?

Machine High Row (Beginner).

### What is a harder version of the Lat Pulldown (Close Overhand Grip)?

Band Assisted Chin-Up (Beginner), Behind the Neck Lat Pulldown (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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