Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Biceps
Upper Back
Highlighted muscles
How To Perform
- 1 Attach a close-grip neutral handle. Sit and lock legs under the pad.
- 2 Pull the handle down to the upper chest, driving elbows close to the body.
- 3 Return to full extension under control.
Form Cues
- ✓ Elbows travel down and back, staying close to the body.
- ✓ Achieve a full stretch at the top before initiating each rep.
Common Mistakes
- ✗ Using momentum and leaning too far back.
- ✗ Not achieving full arm extension between reps.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Close-Grip Lat Pulldown, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Close-Grip Lat Pulldown should I do?
3 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Close-Grip Lat Pulldown target?
Close-Grip Lat Pulldown primarily targets the Lats. Secondary muscles include Biceps, Upper Back.
Is Close-Grip Lat Pulldown good for beginners?
Close-Grip Lat Pulldown is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Close-Grip Lat Pulldown, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.