Lat Pulldown (Close Overhand)

The thickness builder — close overhand grip emphasizes inner lats, lower lat fibers, and creates greater range of motion for complete back development

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Pull
Primary Muscles	Lats (lower/inner emphasis), Upper Back
Secondary Muscles	Biceps, Rear Delts
Equipment	Cable Machine with close-grip bar
Difficulty	⭐ Beginner
Priority	🟡 Common

Movement Summary

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🎯 Setup

Starting Position

1. Seat height: Adjust so knee pad sits firmly on thighs
   • Prevents rising off seat during heavy pulls
2. Knee pad: Snug enough to anchor you down, comfortable
3. Attachment: Close-grip straight bar or V-bar (neutral option)
4. Grip: Overhand (pronated), hands 6-12 inches apart
5. Posture: Sit upright, chest up, slight lean back (10-15°)

Equipment Setup

Equipment	Setting	Notes
Seat height	Thighs secured under pad	Critical for stability
Weight stack	Moderate — close grip allows more ROM	May use slightly less than wide grip
Handle/bar	Close-grip straight bar	6-12 inches between hands
Knee pad	Firm anchor	Prevents lifting off seat

Setup Cue

"Close hands, chest proud, shoulders ready to drive down and back"

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🔄 Execution

The Movement

⬆️ Starting Position

What's happening: Full arm extension with lats under stretch

1. Arms fully extended overhead, gripping close-grip bar
2. Close hand position (6-12 inches apart)
3. Slight lean back from hips (10-15°)
4. Chest up and forward
5. Breathing: Deep breath in before pulling

Feel: Stretch through lats with close grip allowing deeper reach

🔥 Scapula Engagement

What's happening: Shoulder blade depression initiates movement

1. "Pull shoulder blades down and back"
2. Depress and retract scapulae before arms bend
3. This engages lats from the start
4. Breathing: Hold breath during pull phase

Key: Close grip doesn't change the need for scapular initiation

⬇️ Pulling Down

What's happening: Pulling bar to upper chest/sternum

1. Pull elbows down and slightly back toward sides
2. Drive elbows toward your hip pockets
3. Bring bar to upper chest or sternum (lower than wide grip)
4. Keep chest up, maintain slight lean back
5. Close grip allows deeper ROM — use it

Tempo: 1-2 seconds (smooth, controlled pull)

Feel: Lats squeezing hard, especially lower and inner fibers, biceps assisting

Cue: "Elbows to ribs, squeeze the middle of your back"

🔝 Bottom Position

What's happening: Peak contraction of lats and upper back

1. Bar at upper chest or sternum level (lower than wide grip allows)
2. Shoulder blades fully retracted together
3. Elbows pulled down and back, close to torso
4. Brief pause (1 second) to maximize contraction
5. Feel the squeeze in lower/inner lats

Breathing: Exhale at bottom or maintain hold

Cue: "Squeeze shoulder blades together, hold the contraction"

⬆️ Returning

What's happening: Controlled eccentric under tension

1. Slowly extend arms back to overhead position
2. Maintain lat tension — no weight stack slamming
3. Allow full extension to maximize stretch
4. Keep slight lean back, chest up throughout
5. Breathing: Inhale as arms extend

Tempo: 2-3 seconds (controlled negative)

Feel: Lats stretching under load, maintaining tension through full ROM

Key Cues

Primary Cues

• "Pull to sternum, not chin" — close grip allows lower pull point
• "Elbows down and in" — close to torso, emphasizes lower lats
• "Squeeze the middle" — inner lat and upper back contraction

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s down, no pause, 2s up, no pause
Hypertrophy	2-1-3-0	2s down, 1s pause, 3s up for maximum growth
Thickness Focus	2-2-3-0	2s down, 2s squeeze, 3s up (emphasize contraction)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Latissimus Dorsi	Shoulder extension, adduction — emphasizes lower and inner lat fibers	█████████░ 88%
Upper Back	Scapular retraction — rhomboids and mid-traps working hard	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Biceps	Elbow flexion — moderate contribution with overhand grip	███████░░░ 68%
Rear Delts	Shoulder extension, scapular assistance	██████░░░░ 60%

Stabilizers

Muscle	Role
Forearms	Pronated grip maintenance, wrist stability
Core	Maintains upright posture against pulling force

Close Overhand Grip Specificity

Lower/inner lat emphasis: Close grip brings the elbows closer to the body, which shifts emphasis to the lower lat fibers and creates better inner lat (teres major, inner lat) recruitment. This contributes to back thickness rather than width.

Increased ROM: Close grip allows you to pull lower (to sternum vs collarbone), creating a longer range of motion for greater muscle fiber recruitment.

Less bicep than underhand: Overhand grip reduces bicep mechanical advantage compared to underhand close-grip, keeping focus more on back muscles.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Pulling too high	Only pulling to chin/neck	Loses ROM advantage of close grip	Pull to upper chest/sternum for full ROM
Excessive lean back	Turning into a row	Changes muscle emphasis, uses momentum	Keep lean to 10-15° maximum
Elbows flaring out	Elbows drift away from body	Loses close-grip benefits, shoulder stress	Keep elbows close to torso
No scapular engagement	All arm pulling, no back squeeze	Reduces lat activation	"Shoulders down and back first"
Using momentum	Jerky, rocking movements	Less muscle tension, injury risk	Control tempo, reduce weight

Most Common Error

Not utilizing full ROM — the close grip allows you to pull lower (to sternum) than wide grip. Many people still pull only to collarbone, missing the ROM advantage. Pull as low as you can while maintaining proper torso angle.

Self-Check Checklist

• Close grip (6-12 inches between hands)
• Pulling to upper chest/sternum, not just chin
• Elbows staying close to torso
• Slight lean back (10-15°), chest up
• Scapulae engage before arms bend
• Full arm extension at top of each rep

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🔀 Variations

By Emphasis

Back Thickness

Variation	Change	Why
Close Overhand	Pronated, narrow grip	Lower lat, thickness emphasis
Sternum Pull	Pull bar to sternum (very low)	Maximum ROM, lower lat activation
Pause at Bottom	2-3s hold at sternum	Peak contraction emphasis

Control & Quality

Variation	Change	Why
Slow Eccentric	4-5s lowering phase	Increases time under tension
Dead Stop	Pause at top, release tension	Eliminates momentum, pure strength
1.5 Reps	Full rep + half rep from bottom	Extended TUT in contracted position

Intensity Techniques

Variation	Change	Why
Drop Sets	Reduce weight mid-set, continue	Push past failure for growth
Rest-Pause	10-15s rest, continue set	Accumulate volume at high intensity
Superset with Rows	Pair with cable row	Complete back exhaustion

Grip Width Comparison

Grip Width	Hand Position	Primary Benefit	ROM
6 inches apart	Very close	Maximum ROM, most inner lat focus	Longest
8-12 inches apart	Close	Balanced ROM and lat engagement	Long
Shoulder-width	Medium	Balanced development	Moderate

Attachment Options

Attachment	Grip Type	Best For
Close-grip straight bar	Pronated (overhand)	Standard close overhand pulldown
V-bar	Neutral (palms facing)	Shoulder-friendly alternative
Rope	Neutral, adjustable	External rotation, varied ROM
Single handle	One arm at a time	Unilateral work, fix imbalances

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% max)	RIR
Strength	3-5	5-8	2-3 min	75-85%	1-2
Hypertrophy (Thickness)	3-4	8-15	90s-2 min	65-75%	2-3
Endurance	2-3	15-20+	60-90s	50-65%	3-4
Technique/Control	3	10-12	90s	50-60%	4-5

Workout Placement

Program Type	Placement	Rationale
Back day	Second vertical pull	After wide-grip work for complete lat development
Pull day	Middle exercise	After primary pull (deadlift/pull-ups)
Upper body	Second back exercise	Complement to width-focused movements
Bodybuilding split	Thickness-focused exercise	Pair with wide grip for complete lats

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3-4 sets
Intermediate	2x/week	4-5 sets
Advanced	2-3x/week	4-6 sets (varied intensity)

Progression Scheme

Progressive Overload

Close-grip pulldowns typically allow similar or slightly more weight than wide-grip due to better mechanical advantage. Add 5-10 lbs when you can complete all sets with 2 RIR. Pair with wide-grip variations in same workout for complete lat development.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Lat Pulldown Standard	Learning vertical pull pattern
High Cable Row	Limited shoulder mobility
Straight-Arm Pulldown	Isolating lat engagement

Progressions (Harder)

Exercise	When Ready	Link
Close-Grip Pull-Up	Can pulldown bodyweight for 8+ reps
Weighted Close Pull-Up	Master bodyweight close pull-ups
Single-Arm Lat Pulldown	Advanced unilateral strength

Alternatives (Same Goal, Different Movement)

Bodyweight

Alternative	Benefit
Close-Grip Pull-Up	Bodyweight vertical pull, functional strength
Chin-Up	Underhand close grip, more bicep involvement
Inverted Row	Horizontal pull alternative

Cable Variations

Alternative	Difference
Lat Pulldown Underhand Close	Supinated grip, more bicep emphasis
Lat Pulldown Neutral	Neutral grip, shoulder-friendly
Lat Pulldown Wide	Width emphasis instead of thickness

Machine Options

Alternative	Benefit
Hammer Strength Pulldown	Plate-loaded, independent arms
Machine Row	Horizontal pull, thickness builder

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Overhead pulling stress	Use neutral grip (V-bar), reduce ROM
Lower back pain	Excessive lean back can strain	Minimize lean, engage core
Elbow tendinitis	Repetitive pulling stress	Reduce volume, use neutral grip
Wrist discomfort	Pronated grip can stress wrists	Switch to neutral grip attachment

Stop Immediately If

• Sharp pain in shoulder or elbow
• Popping sensation in shoulder joint
• Numbness or tingling in arms
• Lower back pain from excessive arching or lean

Injury Prevention

Strategy	Implementation
Proper setup	Knee pad secure, seat height correct
Controlled tempo	No jerking, momentum, or rocking
Full ROM	Complete arm extension at top, pull low at bottom
Warm-up	Band pull-aparts, light sets, arm circles
Balanced training	Include horizontal pulls (rows)

Common Setup Errors

1. Seat too high/low: Reduces stability or limits ROM
2. Knee pad too loose: You lift off seat at heavy weights
3. Grip too narrow: Can stress wrists and elbows
4. Starting too heavy: Form breaks down, shoulders compensate

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, Adduction	Full overhead flexion to below neutral	🟡 Moderate
Elbow	Flexion/Extension	0-140° flexion	🟢 Low-Moderate
Scapula	Depression, Retraction	Full scapular mobility	🟡 Moderate
Wrist	Pronated grip maintenance	Neutral to slight extension	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Arms straight overhead without arching	Wall slides, shoulder mobility drills
Scapula	Full retraction	Can squeeze shoulder blades together	Scapular wall slides, band pull-aparts
Thoracic	Adequate extension	Can sit upright, chest up	Foam rolling, thoracic extensions

Joint Health Note

Close-grip overhand pulldowns are generally joint-friendly. The overhand grip with close hands can create mild wrist discomfort for some people. If this occurs, switch to a neutral-grip V-bar attachment, which is equally effective and often more comfortable.

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❓ Common Questions

What's the difference between close-grip overhand and underhand?

Overhand (pronated) reduces bicep involvement and keeps more emphasis on lats and back. Underhand (supinated) significantly increases bicep recruitment and allows most people to use more weight. Both are valuable — use overhand for back focus, underhand for combined back/bicep work.

How close should my hands be?

6-12 inches between hands is ideal. Too narrow (hands touching) can create wrist and elbow discomfort. The goal is "close" relative to wide grip, not maximum narrowness. Find a hand position that feels natural and allows full ROM without joint stress.

Should I pull to my chest or sternum?

Pull to upper chest or sternum — as low as you can while maintaining proper torso angle (slight lean back, chest up). This is the ROM advantage of close grip. Don't settle for pulling only to chin/neck level.

Close grip vs wide grip — which is better?

Both are valuable and target different lat regions. Wide grip emphasizes outer lats (width/V-taper). Close grip emphasizes lower and inner lats (thickness). Ideally, include both in your program for complete back development. Many athletes do wide grip first, close grip second in the same workout.

Can I substitute this for pull-ups?

Lat pulldowns are excellent but are not a complete substitute for pull-ups. Pull-ups are a functional bodyweight movement with greater core involvement. Use close-grip pulldowns as a progression tool toward pull-ups, or as accessory work to add volume after pull-ups.

My wrists hurt with overhand close grip. What should I do?

Switch to a neutral-grip V-bar attachment. It provides the same close-grip benefits with a more natural wrist position. Neutral grip is often more comfortable and equally effective for lat development.

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📚 Sources

Biomechanics & Muscle Activation:

• Signorile, J.F. et al. (2002). "Comparative EMG Analysis of Lat Pulldown Variations" — Tier A
• Andersen, V. et al. (2014). "Muscle Activation During Various Lat Pulldown Grips" — Tier A
• ExRx.net Exercise Database — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training" — Tier A
• Stronger by Science: Back Training Guide — Tier B

Technique:

• Renaissance Periodization: Back Volume Landmarks — Tier B
• AthleanX: Lat Pulldown Grip Analysis — Tier C

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For Mo

When to recommend this exercise:

• User wants to build back thickness (not just width)
• User wants complete lat development (pair with wide grip)
• User is building toward close-grip pull-ups
• User finds wide grip uncomfortable but tolerates close grip well

Who should NOT do this exercise:

• Acute shoulder injury → Suggest Seated Cable Row
• Wrist pain with overhand grip → Use Lat Pulldown Neutral instead
• No cable machine access → Suggest Pull-Ups or Inverted Row

Key coaching cues to emphasize:

1. "Pull to sternum, not just chin — use the full ROM"
2. "Elbows close to your torso, down and back"
3. "Shoulders down and back first, then arms bend"
4. "Squeeze your shoulder blades together at the bottom"

Common issues to watch for in user feedback:

• "Not feeling lats" → Check scapular engagement first, reduce weight, emphasize squeeze
• "Wrist discomfort" → Switch to neutral grip V-bar
• "Lower back hurts" → Reduce lean back, engage core more
• "Not feeling difference from wide grip" → Ensure pulling lower (to sternum), elbows close to body

Programming guidance:

• Pair with: Wide-grip pulldowns (complete lat development), horizontal push (bench press)
• Works well in supersets with: Cable rows, wide-grip pulldowns
• Typical frequency: 2x per week as part of vertical pull training
• Volume: Often done after wide-grip work, 3-4 sets

Progression signals:

• Ready for close-grip pull-ups: Can pulldown bodyweight for 8-10 reps
• Add weight when: Can complete all sets/reps with 2 RIR

Special considerations:

• This is a "thickness" exercise — emphasize it for users wanting fuller, thicker back
• Less popular than wide grip but equally important for complete development
• Close overhand is often overlooked in favor of underhand — remind users of the back-specific benefits
• Pair with wide-grip work in same session for complete lat stimulus

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Last updated: December 2024