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

How to do the Lat Pulldown (Close Overhand Grip)

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

Full technique — 7 steps

Sit at the pulldown station and secure your thighs firmly under the leg pads.
Grip the straight bar overhand with your hands close together near its center.
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 bar in front of your face to your chin or upper chest without swinging your torso.
Let your elbows travel up as you return the bar overhead under control.
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

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.

Easier Machine High Row Beginner
This exercise Lat Pulldown (Close Overhand Grip) Beginner
Harder Band Assisted Chin-Up Beginner
Harder Behind the Neck Lat Pulldown Intermediate

Too hard for now? Start with the Machine High Row.

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.