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Close Grip Lat Pulldown

The thickness builder — emphasizes lower lats and biceps with increased ROM and inner back development

⚡ Quick Reference​

AspectDetails
PatternVertical Pull
Primary MusclesLats (lower emphasis), Upper Back
Secondary MusclesBiceps, Rear Delts
EquipmentCable Machine with V-bar or close attachment
Difficulty⭐ Beginner
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Seat height: Adjust so knee pad sits firmly on thighs
    • Prevents lifting off seat during heavy pulls
  2. Knee pad: Snug fit without crushing quadriceps
  3. Attachment: V-bar (neutral grip) or narrow straight bar (underhand)
  4. Grip: Hands 6-8 inches apart, palms facing each other or up
  5. Posture: Sit upright, chest proud, minimal lean back (5-10°)

Equipment Setup​

EquipmentSettingNotes
Seat heightMid-thigh under padAnchors lower body
Weight stackStart lighter than wide gripIncreased ROM requires control
Handle/barV-bar or close straight barV-bar is most shoulder-friendly
Knee padFirm contactEssential for stability
Setup Cue

"Hands close, chest high, ready to drive elbows to hips"

🔄 Execution​

The Movement​

What's happening: Arms fully extended, lats stretched

  1. Arms completely extended overhead, holding V-bar or close grip
  2. Minimal lean back from hips (5-10° maximum)
  3. Chest up, scapulae elevated
  4. Breathing: Deep breath into belly

Feel: Deep stretch in lats, especially lower portion

Key Cues​

Primary Cues
  • "Elbows to hips" — emphasizes vertical pulling path
  • "Shoulders down first, then pull" — proper scapular engagement
  • "Chest meets the bar" — prevents excessive lean back

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s down, no pause, 2s up, no pause
Hypertrophy2-1-3-02s down, 1s pause, 3s up for max growth
Control/Learning2-2-3-02s down, 2s pause, 3s up (master pattern)

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Latissimus DorsiShoulder extension, adduction — emphasis on lower/inner fibers█████████░ 85%
Biceps BrachiiElbow flexion — significant contributor in close grip████████░░ 75%

Secondary Muscles​

MuscleActionActivation
Upper BackScapular retraction, rhomboid engagement███████░░░ 70%
Rear DeltsShoulder extension assistance██████░░░░ 55%

Stabilizers​

MuscleRole
ForearmsGrip maintenance throughout set
CoreTorso stabilization against pulling force
Muscle Emphasis Difference

Close grip vs Wide grip: Close grip increases bicep activation by ~15-20% and shifts lat emphasis from outer (width) to lower/inner (thickness). The extended range of motion provides greater stretch on the lats.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Excessive lean backTurning into a low rowChanges angle, reduces lat stretchKeep torso 5-10° lean maximum
All biceps, no latsPulling with arms onlyMisses the point — lats do the workDepress scapulae first, think "elbows down"
Shortened ROMNot fully extending armsLoses lat stretch, less growthFull extension every rep, reset scapulae
Elbow flareElbows drift away from bodyShifts load to shoulders, less lat activation"Elbows brush your sides" cue
Momentum/jerkingUsing body swingReduces time under tension, injury riskReduce weight, controlled tempo
Most Common Error

Turning it into a bicep curl — when you fail to depress the scapulae first and initiate with arm flexion, you're doing an inefficient cable curl. The lats must lead the movement through shoulder extension.

Self-Check Checklist​

  • V-bar or close grip attachment secured
  • Seated firmly with thighs under pad
  • Minimal lean back (5-10°), not excessive
  • Shoulder blades depress BEFORE arms bend
  • Full arm extension at top of every rep
  • Elbows track close to torso throughout

🔀 Variations​

By Emphasis​

VariationChangeWhy
Underhand Close GripSupinated grip (palms up)Maximizes bicep activation
Slow Eccentric4-5s lowering phaseIncreases bicep time under tension
Pause at Bottom2-3s hold at chestPeak contraction biceps and lats

Grip Variations​

Grip TypeHand PositionPrimary Benefit
Neutral (V-Bar)Palms facing, 6" apartShoulder-friendly, balanced activation
Underhand CloseSupinated, 6-8" apartMaximum bicep, lower lat emphasis
Rope AttachmentParallel grip, variable widthExtended ROM, external rotation option

Attachment Options​

AttachmentUse Case
V-bar (close grip)Standard neutral grip close pulldown
Narrow straight barUnderhand or overhand close grip
RopeIncreased ROM, scapular retraction emphasis
Single D-handleUnilateral work, fixing imbalances

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% max)RIR
Strength3-56-82-3 min75-85%1-2
Hypertrophy3-48-1590s-2 min65-75%2-3
Endurance2-315-20+60-90s50-65%3-4
Mind-Muscle310-1290s55-65%4-5

Workout Placement​

Program TypePlacementRationale
Back dayAfter wide-grip variationHits different lat fibers
Pull daySecond vertical pullAfter wide grip or pull-ups
Upper bodyAs vertical pull variationAlternates with wide grip
Arm dayFirst back exerciseBiceps get trained simultaneously

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1-2x/week3 sets (combined with wide grip)
Intermediate2x/week3-4 sets
Advanced2-3x/week4-5 sets (varied grips/tempos)

Progression Scheme​

Progressive Overload

Close grip pulldowns often allow slightly more weight than wide grip due to increased bicep contribution. Once you can pulldown bodyweight for 8-10 reps, you're ready for chin-up attempts.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Lat PulldownStandard grip easier on biceps
Straight-Arm PulldownIsolate lat learning
High Cable RowLimited shoulder mobility

Progressions (Harder)​

ExerciseWhen ReadyLink
Assisted Chin-UpCan close-grip pulldown 90% bodyweight
Chin-UpReady for bodyweight vertical pull
Weighted Chin-UpMaster bodyweight chin-ups

Alternatives (Same Goal, Different Movement)​

AlternativeBenefit
Chin-UpFunctional bodyweight pattern
Neutral Grip Pull-UpSame grip, full bodyweight
Inverted RowHorizontal pull, similar muscles

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Elbow tendinitisHigh bicep loadReduce weight, use neutral grip
Bicep tendon issuesRepetitive flexion strainSwitch to wide grip or rows
Shoulder impingementOverhead position stressReduce ROM, stop before full extension
Lower back painExcessive lean creates strainKeep torso nearly vertical
Stop Immediately If
  • Sharp pain in elbow or bicep tendon
  • Popping sensation in shoulder joint
  • Tingling or numbness in arms/hands
  • Lower back pain from arching

Injury Prevention​

StrategyImplementation
Proper warm-upBand pull-aparts, light bicep curls, 2 light sets
Controlled eccentric2-3s lowering, no dropping weight
Avoid momentumStrict form, reduce weight if jerking
Full ROM with controlComplete extension, reset scapulae each rep

Common Setup Errors​

  1. Grip too narrow: Stresses wrists and elbows unnecessarily
  2. Excessive lean back: Turns into a low row, strains lower back
  3. Starting too heavy: Form breaks, biceps overloaded

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension, AdductionFull overhead to neutral🟡 Moderate
ElbowFlexion/Extension0-145° flexion🟡 Moderate (higher than wide grip)
ScapulaDepression, RetractionFull scapular mobility🟡 Moderate
WristNeutral grip maintenanceMinimal movement🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull overhead flexionArms straight overheadWall slides, shoulder dislocations
ElbowFull flexion/extensionTouch shoulders, fully extendGentle stretching, mobility drills
ScapulaFull retractionSqueeze shoulder blades togetherScapular wall slides
Joint Health Note

Close grip pulldowns place more stress on the elbows than wide grip due to increased bicep involvement. If elbow pain occurs, switch to neutral grip V-bar or reduce volume. Never use momentum or jerking motions.

❓ Common Questions​

Should I use an underhand or neutral grip for close-grip pulldowns?

Both are excellent. Neutral grip (V-bar) is most shoulder-friendly and provides balanced lat/bicep activation. Underhand (supinated) grip increases bicep activation by about 10-15% and emphasizes lower lats more. Use both in your training for variety.

How close should my hands be?

Aim for 6-8 inches apart (about fist-width between hands). Closer than this can stress the wrists and elbows unnecessarily without additional benefit. The V-bar naturally spaces hands appropriately.

Why do I feel this more in my biceps than my back?

This is common and indicates you're initiating with elbow flexion instead of scapular depression. Fix: Start each rep by "pulling shoulder blades down" BEFORE bending your elbows. Think "shoulders down first, then elbows."

Can I use close-grip pulldowns to build biceps?

Yes, they're an excellent compound bicep builder, but don't rely on them exclusively. Add direct bicep work (curls) for complete arm development. Close-grip pulldowns work biceps in a stretched position, which is highly effective for growth.

Close grip vs wide grip — which should I do?

Do both. Wide grip emphasizes outer lats (width), close grip emphasizes lower/inner lats (thickness) plus biceps. A complete back program includes both grip widths for comprehensive development.

How much less weight should I use compared to wide grip?

Most people can use similar or slightly MORE weight on close grip due to increased bicep contribution and mechanical advantage. Start with the same weight and adjust based on form quality.

📚 Sources​

Biomechanics & Muscle Activation:

  • Signorile, J.F. et al. (2002). "Effect of Grip Position on EMG Activity During Lat Pulldown" — Tier A
  • Lusk, S.J. et al. (2010). "Grip Width and Forearm Orientation Effects on Muscle Activity During Pull-Ups" — Tier A
  • ExRx.net Exercise Database — Tier C

Programming:

  • NSCA Essentials of Strength Training and Conditioning — Tier A
  • Stronger by Science: Back Training Guide — Tier B

Technique:

  • Renaissance Periodization: Back Training Tips — Tier B
  • AthleanX Close Grip Analysis — Tier C
For Mo

When to recommend this exercise:

  • User wants to emphasize lower/inner lats for back thickness
  • User wants a vertical pull that also builds biceps
  • User has shoulder discomfort with wide grip
  • User is building toward chin-ups

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Shoulders down first, then elbows bend"
  2. "Elbows to hips, not just back"
  3. "Chest meets the bar, minimal lean"

Common issues to watch for in user feedback:

  • "All biceps, no lats" → Emphasize scapular depression initiation, reduce weight
  • "Elbow pain" → Switch to neutral grip V-bar, check they're not gripping too narrow
  • "Lower back hurts" → Reduce lean back angle, engage core

Programming guidance:

  • Pair with: Wide-grip variation (same session for complete lat development), push exercise
  • Great for: Supersets with wide-grip pulldowns, drop sets
  • Typical frequency: 1-2x per week (combined with other vertical pulls)

Progression signals:

  • Ready for chin-ups: Can close-grip pulldown 90-100% bodyweight for 8 reps
  • Add weight when: Can complete all sets with 2 RIR, maintaining scapular initiation

Last updated: December 2024