The close-grip lat pulldown is a variation of the traditional lat pulldown that uses a narrow grip to target the upper back muscles, particularly the latissimus dorsi and lower traps, while engaging the biceps more intensely.
Step by step guide:
- Sit at the lat pulldown machine facing the bar
- Grasp the bar with a close grip, hands about 6-8 inches apart
- Secure thighs under the pad and sit upright
- Start with arms extended overhead
- Pull the bar down to your upper chest
- Keep elbows close to your body throughout
- Squeeze your back muscles at the bottom
- Control the return to starting position
- Perform 10-12 repetitions for 3-4 sets
Tips
Keep your chest up and core engaged. Focus on pulling with your back muscles, not arms. Maintain control throughout the movement. Avoid leaning back excessively. Allow for full stretch at the top of the movement.
Benefits
Targets upper back muscles effectively. Develops back width and thickness. Improves posture and shoulder stability. Strengthens grip and biceps. Great for building overall back strength.
Prevention
Don’t pull bar behind neck. Avoid jerking or using momentum. Maintain proper seated posture. If experiencing shoulder pain, check grip width and form. Begin with lighter weights to perfect technique.
