Close-Grip Lat Pulldown
LatsCableBeginner
A strong pulldown variation that often helps lifters feel their lats better.
Muscle worked
Lats
Equipment
Cable
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Choose handle
Use a neutral close-grip handle if available.
02
Sit tall
Thighs under pads, chest tall, ribs controlled.
03
Pull elbows to ribs
Drive elbows down toward your sides and bring handle to upper chest.
04
Reach back up
Control the handle upward until lats stretch.
Common mistakes
Avoid these
✕
Curling the handle down
Biceps dominate. Fix: Think elbows to pockets.
✕
Stopping high
You miss the strongest contraction. Fix: Pull until elbows are close to ribs.
✕
Shrugging at the top
Shoulders lose position. Fix: Let arms lengthen while keeping control.
Progressions
Scale it up or down
Make it easier
- Standard lat pulldown
- Band pulldown
- Straight-arm pulldown
Make it harder
- Paused close-grip pulldown
- Single-arm pulldown
- Slow eccentric pulldown
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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