Close-Grip Lat Pulldown
Introduction: The Lat Thickness & Lower-Lat Mass Builder
The Close-Grip Lat Pulldown is one of the best movements for building:
- Lower lat thickness
- Inner lat density
- Overall back mass
- A deeper, more powerful V-taper
Unlike the wide-grip pulldown, which emphasizes the outer/upper lats, the close-grip lat pulldown version shifts the tension lower and deeper into the lats, giving the back that dense “3D” look.
It also allows for:
- More elbow flexion → stronger contractions
- Greater range of motion
- A stronger stretch
- Heavier loading with strict form
- Reduced shoulder stress
This makes it one of the most versatile and beginner-friendly lat builders.
Muscles Worked
Primary Target
- Latissimus dorsi (lower & mid fibers)
Secondary Muscles
- Biceps brachii
- Brachialis
- Rhomboids
- Middle traps
- Rear delts
Stabilizers
- Core
- Forearm flexors
How to Perform the Close-Grip Lat Pulldown
Setup
- Sit on the pulldown machine and lock the thigh pads.
- Grab a close neutral-grip handle (V-bar or parallel-grip attachment).
- Sit tall, keeping a slight lean back (10–20°).
- Raise your chest and keep your shoulders depressed (“down and away from ears”).
This setup maximizes lower-lat activation.
Execution
- Initiate with shoulder depression
Before bending your arms, pull your shoulder blades downward.
This engages the lats from the start.
- Pull the handle toward your upper chest or sternum
Elbows stay tight to your sides — the signature motion of this variation.
- Squeeze hard at the bottom
Hold for 1 second.
Your elbows should finish slightly behind your torso.
- Control the ascent (3 seconds)
Let your arms extend fully at the top.
Feel the deep lat stretch — it’s crucial for hypertrophy.
Breathing Pattern
- Inhale on the way up
- Exhale as you pull down
Key Technique Cues for Maximum Lat Recruitment
- “Elbows down and in.”
This is the biomechanical difference vs. wide-grip work.
- “Lead the pull with your chest.”
Chest up enhances lower-lat tension.
- “Pull yourself to the handle, not the handle to you.”
This improves torso positioning and mind–muscle connection.
- “Stretch tall at the top.”
The deep loaded stretch drives lat growth.
- “Keep hands loose — pull with elbows.”
Prevents turning the movement into a biceps exercise.
Common Mistakes and How to Fix Them
❌ Rounding the upper back
Destroys lower-lat activation.
Fix: Chest high, shoulders down.
❌ Pulling only with the arms
Turns the movement into a biceps curl.
Fix: Start each rep with shoulder depression.
❌ Excessive backward lean
Turns it into a row.
Fix: Lean back only slightly.
❌ Cutting the ROM short
You lose both the stretch and contraction.
Fix: Full extension at top, full contraction at bottom.
Training Variations
- Close-Grip Neutral V-Bar Pulldown (Standard)
Best balance of comfort, strength, and lat thickness.
- Close-Grip Supinated Pulldown
More elbow flexion → more lower-lat emphasis + stronger contraction.
- Single-Arm Close-Grip Pulldown
Eliminates strength imbalances.
Fantastic for feeling the lower lats work.
- Slow Negative Pulldowns
3–4 sec eccentrics for maximal fiber recruitment.
- 1.5-Rep Close-Grip Pulldowns
Full rep → half rep → repeat.
Great burnout finisher.
Programming Guidelines
Hypertrophy (Best Use)
- 3–4 sets
- 8–15 reps
- 1–2 reps shy of failure
Strength/Bias Toward Progressive Overload
- 3–4 sets
- 6–10 reps
- Slightly heavier loading
High-Rep Lat Finisher
- 2–3 sets
- 12–20 reps
Where It Fits in a Back Workout
Option A — Width + Thickness Balance
- Wide-Grip Pulldown
- Close-Grip Pulldown
- Barbell Row
- Seated Cable Row
- Straight-Arm Pulldown
Option B — Lat Emphasis
- Single-Arm Pulldown
- Close-Grip Pulldown
- Straight-Arm Pulldown
- Machine Lat Pulldown
Option C — Beginner Back Day
- Close-Grip Pulldown
- Chest-Supported Row
- Lat Pulldown (medium grip)
- Cable Row
Who Benefits Most from This Exercise
✔ Perfect For:
- Beginners who need lat activation
- Bodybuilders building depth and density
- Anyone wanting more lower-lat development
- Lifters with shoulder issues (neutral grip is joint-friendly)
- Those targeting inner-lat thickness
✘ Not Ideal For:
- People with elbow pain on close-grip work
- Those who rely on momentum rather than controlled reps
Advanced Bodybuilding Tips
- Add a 1–2 second stretch at the top.
Loaded stretching = growth.
- Pause at the bottom every 3–4 reps.
“Reset pauses” force strict contraction.
- Use straps if grip fails early.
Don’t let forearms limit lat gains.
- Slightly flared elbows (5°) for some lifters.
Can enhance contraction for certain torso shapes.
- Try leaning forward 10° at the top.
Increases lat stretch dramatically.
Summary
The Close-Grip Lat Pulldown is one of the most important exercises for:
- Lower-lat growth
- Back thickness
- Inner-lat density
- Stronger contractions
- Beginner-friendly lat development
A perfect complement to wide-grip work, creating a complete V-taper.
