Close Grip Lat Pulldown

Target Muscle: Back Biceps
Equipment: Lat Pulldown
Level: Beginner
Close Grip Lat Pulldown

The Close Grip Lat Pulldown shifts emphasis from the upper lats (back width) to the lower lats and mid-back, creating back thickness and detail. Using a narrow V-bar or close-grip handle with a neutral (palms-facing) grip allows for a longer range of motion and a deeper contraction at the bottom. This variation also provides a stronger bicep component, making it effective as a compound movement for the entire posterior chain.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Attach a close-grip V-bar handle to the lat pulldown cable

  2. Step 2

    2. Adjust the thigh pad and select your weight

  3. Step 3

    3. Grip the V-bar with a neutral (palms facing each other) grip

  4. Step 4

    4. Sit, anchor your thighs, and let the weight fully extend your arms overhead

  5. Step 5

    5. Lean back slightly and pull the handle to your lower chest/upper abdomen by driving elbows down and back

  6. Step 6

    6. Squeeze your lower lats for 1-2 seconds, then control the return to full stretch

Pro Tips

  • The close grip allows an even greater stretch at the top — let your lats fully elongate before each rep. Keep your torso angle consistent; do not swing back to generate momentum. At the bottom, your elbows should be tucked close to your body (unlike the wide grip where they flare out). This variation is excellent for people who struggle to feel their lats with wide grip.