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Lat Pulldown - Close Grip

The thickness builder — narrow grip variation emphasizing lower lats, biceps, and mid-back development with increased range of motion

⚡ Quick Reference​

AspectDetails
PatternVertical Pull
Primary MusclesLats, Upper Back
Secondary MusclesBiceps, Rear Delts
EquipmentCable Machine with Close Grip/V-Bar
Difficulty⭐ Beginner
Priority🟡 Accessory

Movement Summary​

Key Differences from Standard Lat Pulldown​

AspectStandard (Wide Grip)Close Grip
Grip Width1.5x shoulder-widthShoulder-width or narrower
Primary FocusOuter lats, widthLower/middle lats, thickness
Bicep InvolvementModerateHigh
Range of MotionGoodExtended (greater stretch)
Best ForV-taper, widthThickness, biceps

🎯 Setup​

Starting Position​

  1. Seat height: Adjust so thighs fit comfortably under knee pad
    • Pad should anchor you without crushing thighs
  2. Knee pad: Secure enough to prevent lifting off seat during pull
  3. Attachment selection:
    • V-bar: Neutral grip (palms facing each other) — most common
    • Close straight bar: Underhand or overhand, hands 6-12" apart
    • Rope attachment: Maximum ROM and external rotation option
  4. Grip: Depends on attachment
    • Neutral (V-bar): Palms facing each other
    • Underhand: Palms facing you (supinated)
    • Overhand: Palms facing away (pronated)
  5. Posture: Upright torso, chest up, slight lean back (5-10°)

Equipment Setup​

EquipmentSettingNotes
Seat heightMid-thigh under padPrevents rising during pull
Weight stackConservative startClose grip feels heavier than wide grip
AttachmentV-bar or close barV-bar is most shoulder-friendly
Knee padSnug but comfortableCritical for stability

Grip Options Comparison​

Most Popular Choice

  • Pros: Shoulder-friendly, natural wrist position, balanced muscle activation
  • Cons: Requires V-bar attachment
  • Best for: General back thickness, joint health
  • Emphasis: Lower lats, balanced bicep/lat ratio
Setup Cue

"Chest proud, hands close, slight lean back — locked in and ready to pull thick"

🔄 Execution​

The Movement​

What's happening: Full arm extension, lats stretched

  1. Arms fully extended overhead, holding close grip attachment
  2. Slight lean back from hips (5-10° — less than wide grip)
  3. Chest up, shoulders slightly elevated
  4. Breathing: Deep breath in before pulling

Feel: Deep stretch in lats, more pronounced than wide grip due to arm position

Key difference: The close grip allows for greater shoulder flexion, creating a deeper stretch at the top

Key Cues​

Primary Cues
  • "Pull to your belly button" — emphasizes proper pulling path for close grip
  • "Elbows tight to sides" — prevents elbow flaring
  • "Chest to the bar" — maintains optimal torso angle
  • "Squeeze for two" — ensures peak contraction pause

Secondary Cues​

IssueCueWhy
Too much bicep"Lead with elbows, not hands"Shifts emphasis back to lats
Losing tension"Control the stretch"Maintains constant muscle tension
Using momentum"Dead stop at top"Eliminates bouncing
Incomplete ROM"Touch your chest every rep"Ensures full contraction

Tempo Guide​

GoalTempoExampleNotes
Strength1-0-2-01s down, no pause, 2s upExplosive pull, controlled return
Hypertrophy2-2-3-02s down, 2s pause, 3s upMaximize time under tension
Control/Learning3-2-4-03s down, 2s pause, 4s upMaster movement pattern
Eccentric Focus1-1-5-01s down, 1s pause, 5s upEmphasize negative for growth

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivationNotes
Latissimus DorsiShoulder extension and adduction█████████░ 85%Emphasizes lower/middle portion
Upper BackScapular retraction and depression████████░░ 75%Rhomboids, mid-traps
BicepsElbow flexion — significant pulling assist████████░░ 75%Higher than wide grip

Secondary Muscles​

MuscleActionActivationNotes
Rear DeltsShoulder extension assistance██████░░░░ 60%Posterior deltoid
BrachialisElbow flexion (deep to biceps)██████░░░░ 58%Especially with neutral grip
BrachioradialisElbow flexion, forearm stabilization█████░░░░░ 52%Upper forearm muscle

Stabilizers​

MuscleRole
ForearmsGrip strength to maintain hold on attachment
CoreAnti-extension, maintains upright posture
Lower TrapsScapular depression assistance

Muscle Emphasis by Grip Type​

MuscleEmphasisWhy
Lats85%Balanced development, full ROM
Biceps70%Moderate — brachialis gets more work
Brachialis65%Highest activation with neutral grip
Upper Back75%Strong scapular retraction

Best for: Balanced back thickness, joint-friendly training

Muscle Development Insight

Close grip variations are superior for back thickness (mid-back density) while wide grip excels at back width (V-taper). Include both in your program for complete lat development.

Comparative Activation: Close vs Wide Grip​

MuscleWide GripClose GripWinner
Outer Lats█████████░ 90%███████░░░ 72%Wide
Lower/Mid Lats███████░░░ 70%█████████░ 85%Close
Biceps██████░░░░ 60%████████░░ 75%Close
Upper Back████████░░ 78%████████░░ 75%Tie
ROMGoodExtendedClose

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
All biceps, no backPulling with arms onlyMisses lat engagement, limits gains"Shoulders down first," think elbows
Excessive lean backTurning into a rowChanges muscle emphasis, uses momentumKeep lean to 5-10° max
Partial ROMNot extending fully at topLoses stretch, reduces hypertrophyFull extension every rep, feel stretch
Bouncing at bottomUsing momentum/stretch reflexLess muscle tension, injury riskDead stop, 1-2s squeeze at bottom
Elbows flaring outElbows moving away from bodyReduces lat engagement, more shoulder stress"Elbows tight to ribs" cue
Too heavyCan't control eccentricForm breakdown, missing growth stimulusReduce weight, control 3-4s eccentric
No scapular engagementArms pull before back engagesBypasses primary movers"Depress shoulder blades first"
Most Common Error

Turning it into an arm exercise — the close grip naturally recruits biceps heavily, but many lifters pull entirely with arms. Always initiate with shoulder blade depression and think "pull with your elbows, not your hands."

Self-Check Checklist​

Before each set:

  • Seated firmly, thighs secured under pad
  • Close grip attachment properly secured
  • Chest up, slight lean back (5-10°)
  • Full arm extension at top with lat stretch
  • Scapula engagement before arm bend

During the set:

  • Shoulder blades depress and retract first
  • Elbows stay tight to torso
  • Pull to lower chest/upper abs
  • 1-2 second squeeze at bottom
  • 3-4 second controlled eccentric

Form Breakdown Indicators​

SignWhat It MeansAction
Can't feel latsToo much bicep, poor initiationReduce weight, focus on scapula cue
Shoulder painImpingement or poor setupSwitch to neutral grip, check posture
Lower back painExcessive arch/leanReduce lean, engage core
Elbow painToo much volume or poor gripReduce sets, try neutral grip
Swinging torsoToo heavy or using momentumDrop weight 10-20%, control tempo

🔀 Variations​

By Attachment Type​

Setup: V-shaped bar with parallel handles

Benefits:

  • Most shoulder-friendly option
  • Natural wrist position
  • Balanced lat/bicep activation
  • Allows full ROM

Best for: General back thickness training, those with shoulder or wrist issues

Grip: Neutral (palms facing each other)

By Grip Style​

GripHand PositionPrimary BenefitDifficulty
Neutral (V-Bar)Palms facingJoint-friendly, balanced⭐ Easiest
Underhand ClosePalms toward you, 6-12" apartMaximum biceps⭐⭐ Moderate
Overhand ClosePalms away, 6-12" apartMaximum lat focus⭐⭐⭐ Hardest
RopeNeutral, rope handlesIncreased ROM⭐⭐ Moderate

By Training Goal​

VariationHowWhy
Slow Eccentric4-5 second loweringMaximizes muscle damage/growth
Pause Reps3s hold at bottomEliminates momentum, peak contraction
V-Bar to ChestPull to lower chestFull lat contraction

Advanced Variations​

VariationExecutionBenefit
Close Grip to Wide GripStart set close, switch to wide when fatiguedExtended set, complete lat development
Loaded Stretch5s hold at full stretch positionIncreases flexibility, loaded mobility
Close Grip Drop SetReduce weight 20-30% when hitting failureMetabolic stress, hypertrophy

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% max)RIRTempo
Strength4-56-82-3 min75-85%1-21-0-2-0
Hypertrophy3-410-1590s-2 min65-75%2-32-2-3-0
Endurance2-315-20+60-90s50-65%3-42-0-2-0
Technique310-1290s50-60%4-53-2-4-0

Workout Placement​

Program TypePlacementRationale
Back daySecond or third exerciseAfter wide grip or compound pull
Pull dayMid-workoutAfter primary vertical pull
Upper bodySecond back exerciseComplements wide grip work
Full-bodyBack accessory slotAfter main compound

Sample Back Workout Integrations​

Goal: Complete lat development

  1. Wide Grip Pull-Up or Pulldown — 4 sets x 6-8 reps
    • Focus: Outer lats, width
  2. Close Grip Lat Pulldown — 3 sets x 10-12 reps
    • Focus: Lower lats, thickness
  3. Barbell Row — 3 sets x 8-10 reps
  4. Face Pulls — 3 sets x 15-20 reps

Why it works: Vertical pulling from multiple angles + horizontal pull

Frequency Recommendations​

Training LevelFrequencyVolume Per SessionTotal Weekly Sets
Beginner1-2x/week3 sets3-6 sets
Intermediate2x/week3-4 sets6-8 sets
Advanced2-3x/week3-4 sets9-12 sets
Volume Guideline

Close grip pulldowns can be performed 1-2x per week. When combined with other vertical pulls (wide grip, pull-ups), ensure total weekly vertical pulling volume stays within 12-20 sets for most trainees.

Progression Schemes​

Best for: Beginners and early intermediates

Protocol:

  • Add 1 rep per session until hitting top of range (e.g., 12 reps)
  • When all sets hit top range, add 5 lbs and return to bottom range
  • Simple, effective, sustainable

Pairing & Supersets​

Pair WithTypeBenefitRest
Chest PressPush/Pull SupersetTime-efficient, antagonistic training0s between, 90s after pair
Face PullsBack SupersetComplete back development0s between, 60s after pair
Hammer CurlsArm SupersetArm-focused, pre-exhaust or finish0s between, 60s after pair
Leg PressUpper/Lower SupersetFatigue management (full-body days)0s between, 90s after pair

Deload Strategies​

When to deload:

  • Persistent fatigue beyond normal
  • Elbow or shoulder discomfort
  • Stalled progress for 2+ weeks
  • After 6-8 weeks of progressive overload

Deload Week Options:

  1. Volume reduction: 2 sets instead of 3-4 (same weight/reps)
  2. Intensity reduction: Same sets/reps at 70% of working weight
  3. Substitution: Replace with easier variation (assisted pull-ups)

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLinkNotes
Straight-Arm PulldownLearning lat engagementIsolation, teaches lat activation
Assisted Close Grip Pull-UpBuilding toward pull-upsBand or machine assistance
High Cable RowLimited shoulder mobilityHorizontal pull alternative
Seated Cable Row (Close Grip)Shoulder issuesLess overhead stress

Progressions (Harder)​

ExerciseWhen ReadyLinkNotes
Close Grip Pull-UpCan pulldown bodyweight 8+ repsBodyweight vertical pull
Neutral Grip Pull-UpMastered close grip pulldownFree weight progression
Weighted Close Grip Pull-Up10+ bodyweight pull-upsAdvanced strength
One-Arm Lat PulldownAddress imbalances, next challengeUnilateral progression

Progression Readiness Checklist:

To progress from close grip pulldown to close grip pull-up:

  • Can perform 3 sets of 10 reps at bodyweight on pulldown
  • Can hold dead hang for 30+ seconds
  • Can perform 5+ negative pull-ups with 5s eccentric
  • No shoulder or elbow pain

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentBenefit
Close Grip Pull-UpPull-up barFunctional, builds relative strength
Chin-UpPull-up barSimilar mechanics, more bicep
Inverted Row (Close Grip)Barbell/TRXEasier angle, scalable

When to use: Home training, building toward pull-ups, travel

Equivalent Exercises by Goal​

GoalPrimary ExerciseEquivalent Alternative
Back ThicknessClose Grip Lat PulldownNeutral Grip Pull-Up
Bicep DevelopmentUnderhand Close Grip PulldownChin-Up
Lower Lat FocusClose Grip PulldownSingle-Arm Dumbbell Row
Joint-Friendly PullingV-Bar PulldownNeutral Grip Pull-Up

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Bicep tendinitisRepetitive pulling strain on bicep tendonReduce volume, use overhand grip, avoid underhand
Elbow tendinitisRepetitive flexion stressLighter weight, neutral grip, fewer sets
Shoulder impingementOverhead pulling can aggravateUse neutral grip, reduce ROM slightly
Lower back painExcessive lean can hyperextend spineMinimal lean (5° max), core engagement
Wrist painGrip pressure or poor wrist positionNeutral grip (V-bar), straps if needed

Stop Immediately If​

Red Flag Symptoms
  • Sharp pain in elbow or shoulder (not muscle burn)
  • Popping or clicking with pain in joints
  • Numbness or tingling in arms or hands
  • Severe muscle cramping that doesn't resolve
  • Loss of range of motion mid-set

What to do:

  1. Stop the exercise immediately
  2. Assess the pain — sharp/joint vs. muscle soreness
  3. If joint pain, avoid the exercise and consult professional
  4. If muscle fatigue, rest and reassess next session

Injury Prevention Strategies​

StrategyImplementationWhy
Proper warm-upBand pull-aparts, arm circles, light setsPrepares muscles and joints
Controlled tempo2-3s eccentric, no bouncingPrevents sudden stress
Progressive loadingAdd 5 lbs at a timeAllows tissue adaptation
Full ROMComplete extension and contractionMaintains joint health
Balanced trainingMatch with pushing exercisesPrevents muscle imbalances
Volume managementDon't exceed 12 sets/weekPrevents overuse

Safe Setup Checklist​

Before every set:

  • Seat height allows full ROM without feet touching ground
  • Knee pad is snug but not crushing thighs
  • Attachment is securely fastened to cable
  • Weight stack is appropriate (can control eccentric)
  • Area around machine is clear

During the set:

  • No jerking or momentum
  • Breathing properly (no holding breath entire set)
  • Pain-free range of motion
  • Control on both concentric and eccentric

Common Setup Errors That Cause Injury​

ErrorConsequenceFix
Seat too highCan't generate proper pulling angleLower seat until thighs fit under pad
Loose knee padBody lifts off seat, lumbar strainTighten pad securely
Too much weightForm breakdown, joint stressReduce weight 15-20%
Grip too narrowExcessive elbow/wrist stressUse shoulder-width minimum
Jerking the weightSudden tendon stressControl initiation of pull

Joint Health Considerations​

Elbows​

  • Risk: Bicep tendinitis, elbow tendinitis from high volume
  • Prevention: Limit close grip work to 2x/week, use neutral grip primarily
  • If pain occurs: Switch to overhand or wide grip temporarily

Shoulders​

  • Risk: Impingement from overhead position
  • Prevention: Neutral grip (V-bar), don't pull behind neck
  • If pain occurs: Reduce ROM, switch to horizontal rows

Wrists​

  • Risk: Wrist strain from fixed grip positions
  • Prevention: Neutral grip preferred, avoid extreme supination
  • If pain occurs: Use wrist wraps or switch to rope attachment

Return from Injury Protocol​

If returning from elbow or shoulder injury:

Week 1-2:

  • Light weight (50% normal), 3 sets of 12-15 reps
  • Neutral grip only
  • 4-5s eccentric, full ROM assessment
  • Pain-free movement confirmation

Week 3-4:

  • Moderate weight (70% normal), 3 sets of 10-12 reps
  • Can experiment with underhand if pain-free
  • Normal tempo
  • Monitor for delayed-onset pain

Week 5+:

  • Return to normal programming if pain-free
  • Progressive overload as usual
caution

If pain returns at any stage, regress to previous week's protocol or consult a healthcare professional.

🦴 Joints Involved​

JointActionROM RequiredStress LevelNotes
ShoulderExtension, AdductionFull overhead flexion to neutral🟡 ModerateClose grip allows greater flexion
ElbowFlexion/Extension0-145° flexion🟡 ModerateHigher stress than wide grip
ScapulaDepression, RetractionFull scapular mobility🟡 ModerateEssential for proper form
WristVaries by gripMinimal to moderate🟢 Low (neutral) / 🟡 Mod (under/overhand)Neutral grip easiest

Detailed Joint Analysis​

Actions:

  • Concentric: Extension (pulling arm down from overhead)
  • Eccentric: Controlled flexion (returning to overhead)
  • Scapular: Depression and retraction

ROM Required:

  • Full overhead shoulder flexion (180°)
  • Full shoulder extension to neutral (0°)

Stress Level: 🟡 Moderate

  • Less stress than wide grip due to more natural pulling path
  • Neutral grip reduces internal rotation stress

Injury Considerations:

  • Shoulder impingement (if pre-existing)
  • Rotator cuff strain (if poor scapular control)

Mobility Requirements:

  • Can raise arms fully overhead
  • No pinching or pain in overhead position

Mobility Requirements​

JointMinimum ROMSelf-TestIf Limited
Shoulder180° overhead flexionArms straight overhead, lying downWall slides, shoulder flexion stretches
ScapulaFull retraction/depressionSqueeze shoulder blades down and backScapular CARs, band pull-aparts
Elbow145° flexionTouch shoulder with handElbow flexion stretches (rare issue)
Thoracic SpineAdequate extensionSit upright with chest up, no lumbar archFoam rolling, thoracic extensions

Prehab & Mobility Work​

Before Training:

  1. Band Pull-Aparts — 2x15 reps
    • Activates scapular retractors
  2. Arm Circles — 10 forward, 10 backward
    • Warms shoulder joint
  3. Dead Hangs — 2x20-30 seconds
    • Prepares shoulder for overhead position
  4. Scapular Shrugs — 2x10 reps (on pull-up bar)
    • Activates scapular depression pattern

After Training:

  1. Lat Stretch — 30-60s per side
    • Maintains lat flexibility
  2. Bicep Stretch — 30s per arm
    • Reduces bicep tendinitis risk
  3. Thoracic Extension — Over foam roller, 60s
    • Maintains upper back mobility

❓ Common Questions​

Close grip vs wide grip — which is better?

Neither is "better" — they serve different purposes.

Wide grip: Emphasizes outer lats, builds back width (V-taper), less bicep involvement.

Close grip: Emphasizes lower/middle lats, builds back thickness, more bicep involvement, greater ROM.

Best practice: Include both in your program. For example, wide grip as your primary vertical pull, close grip as an accessory. This ensures complete lat development.

Which grip should I use — neutral, underhand, or overhand?

Neutral (V-bar): Most joint-friendly, balanced muscle activation, best for most people. Start here.

Underhand: Maximum bicep activation (great if you want arm development), emphasizes lower lats. Good for variety.

Overhand: Most lat emphasis with close grip, hardest option, less bicep assistance.

Recommendation: Primarily use neutral grip, occasionally rotate in underhand for bicep focus or overhand for pure lat work.

How close should my hands be?

Minimum: Shoulder-width apart (12-16" for most people)

Maximum close: 6-8" apart (chin-up width)

Sweet spot: Use a V-bar attachment where your hands are naturally positioned (usually 8-12" apart).

Avoid: Hands touching or less than 6" — this creates excessive elbow and wrist stress without additional benefit.

Can close grip lat pulldowns replace pull-ups?

No, but they're an excellent complement or stepping stone.

Pull-ups are superior because:

  • Functional bodyweight movement
  • Greater core involvement
  • More athletic carryover
  • Skill component

Close grip pulldowns are valuable for:

  • Building strength toward pull-ups
  • Adding volume when you can't do more pull-ups
  • Adjustable resistance for hypertrophy work
  • Joint-friendly alternative if pull-ups cause pain

Best approach: Use pulldowns to build toward pull-ups, then use both in your program.

I feel it all in my biceps and not my back. What's wrong?

Very common issue. Fixes:

  1. Initiate with shoulder blades: Depress and retract scapulae before bending arms. Cue: "Shoulders down and back first."

  2. Think "pull with elbows": Imagine pulling your elbows down to the floor, not pulling your hands down.

  3. Reduce weight: If you're too heavy, you'll compensate with biceps. Drop weight 20-30% and focus on lat engagement.

  4. Try overhand grip: This reduces bicep involvement and forces lat recruitment.

  5. Use a narrower grip: Paradoxically, extremely narrow grips (hands touching) make it harder to engage lats. Use shoulder-width.

  6. Pre-exhaust with straight-arm pulldowns: Do 2 sets before your close grip work to teach your brain lat activation.

Should I lean back when I pull?

Slightly, but much less than wide grip pulldowns.

Optimal lean: 5-10° back from vertical

Why less lean: Close grip naturally allows a more vertical torso angle while still achieving full lat contraction.

Avoid: Excessive lean (20-30°) turns the exercise into a row, changing the muscle emphasis and using momentum.

Cue: "Slight lean, chest proud, pull to your belly."

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

Most people use similar or slightly more weight on close grip compared to wide grip.

Why: The closer grip provides better leverage and recruits biceps heavily, often allowing more load.

Typical difference: 0-10% more weight on close grip for the same reps.

Example: If you do 3x10 at 120 lbs wide grip, you might do 3x10 at 125-130 lbs close grip.

Don't ego lift: Just because you can use more weight doesn't mean you should if it compromises form.

Can I do close grip pulldowns if I have elbow pain?

Maybe, with modifications.

If you have elbow tendinitis:

  1. Try neutral grip first (V-bar) — most joint-friendly
  2. Avoid underhand grip — highest stress on bicep tendon
  3. Reduce volume — maybe 2 sets instead of 3-4
  4. Lighten the load — focus on 12-15 reps, slow tempo
  5. Ensure full ROM — partial reps can increase tendon stress

If pain persists: Stop the exercise and switch to horizontal pulls (cable rows) which place less stress on elbow flexors.

Prevention: Don't do close grip pulldowns + chin-ups + heavy bicep curls all in the same session — this is excessive elbow flexion volume.

Where should I pull the bar to — chest or stomach?

Target: Lower chest to upper abdomen (sternum to belly button area)

Why lower: The close grip allows you to pull lower than wide grip, which:

  • Achieves greater lat contraction
  • Emphasizes lower lat fibers
  • Maximizes ROM

Not too low: Don't pull to your hips — this creates excessive lean and turns it into a row.

Cue: "Pull the bar to your sternum" or "Touch your chest at the bottom of your ribcage."

📚 Sources​

Biomechanics & Muscle Activation:

  • Signorile, J.F. et al. (2002). "An Electromyographical Comparison of the Squat and Knee Extension Exercises" — Tier A
  • Lehman, G.J. et al. (2004). "Shoulder Muscle EMG Activity During Pull Variations" — Tier A
  • ExRx.net Exercise Database — Tier C

Programming & Training:

  • NSCA Essentials of Strength Training and Conditioning (4th Ed) — Tier A
  • Schoenfeld, B. (2016). "Science and Development of Muscle Hypertrophy" — Tier A
  • Renaissance Periodization — Hypertrophy Training Guidelines — Tier B

Technique & Form:

  • Renaissance Periodization — Back Training Tips — Tier B
  • AthleanX — Lat Pulldown Form Breakdown — Tier C
  • Jeff Nippard — Technique Tuesday Series — Tier B

Injury Prevention:

  • NSCA — Overhead Athlete Shoulder Health — Tier A
  • McGill, S. "Ultimate Back Fitness and Performance" — Tier A
  • Physical Therapy literature on elbow tendinopathies — Tier A
For Mo

When to recommend this exercise:

  • User wants to build back thickness (not just width)
  • User wants more bicep involvement in their back work
  • User has shoulder discomfort with wide grip pulldowns
  • User is building toward close grip pull-ups
  • User wants to target lower lat development

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Shoulders down and back FIRST, then pull"
  2. "Pull to your lower chest, not your chin"
  3. "Think elbows, not hands — lead with your elbows"
  4. "Squeeze your shoulder blades at the bottom for 2 seconds"

Common issues to watch for in user feedback:

  • "I only feel my biceps" → Reduce weight, emphasize scapular initiation, try overhand grip
  • "My elbows hurt" → Switch to neutral grip, reduce volume, check for overtraining elbow flexors
  • "Not feeling my lats" → Pre-exhaust with straight-arm pulldowns, cue "pull with elbows"
  • "Should I use close or wide grip?" → Explain both have value, use close for thickness, wide for width

Programming guidance:

  • Pair with: Wide grip pulldowns (complete lat development), bench press (push/pull balance), face pulls (shoulder health)
  • Avoid pairing with: Multiple other bicep-heavy exercises in same session (chin-ups, heavy curls)
  • Typical frequency: 1-2x per week
  • Volume: 3-4 sets per session, 6-8 sets per week maximum

Progression signals:

  • Add weight when: Can complete all sets at top of rep range with 2 RIR and good form
  • Progress to pull-ups when: Can pulldown bodyweight for 3 sets of 8-10 reps
  • Add variety when: Progress stalls — try different grips, tempo variations, or pause reps

Grip selection guidance for user:

  • Default: Neutral grip (V-bar) — most joint-friendly, balanced
  • For bicep emphasis: Underhand grip
  • For pure lat focus: Overhand grip
  • For shoulder issues: Stick with neutral exclusively

Exercise pairing examples:

  1. Width + Thickness combo: Wide grip pulldown → Close grip pulldown
  2. Push/Pull superset: Bench press → Close grip pulldown
  3. Back finisher: Barbell row → Close grip pulldown → Face pulls (complete back session)

Last updated: December 2024