Lat Pulldown - Close Grip (Cable)

Use the V-handle. Pull the handle to your upper chest while arching your back slightly. Squeeze your shoulder blades together at the bottom.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

cable

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit down at the lat pulldown machine and adjust the knee pad so that it fits snugly against your thighs.
- Select an appropriate weight on the stack that you can lift comfortably.
Step 2Grab the Bar
- Reach up and grasp the close grip handle with both hands, ensuring your palms are facing each other.
- Your hands should be positioned about shoulder-width apart.
Step 3Position Your Body
- Sit up straight with your back against the pad and your feet flat on the floor.
- Engage your core and keep your chest up while looking straight ahead.
Step 4Pull the Bar Down
- Pull the handle down towards your chest by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body as you pull down.
Step 5Pause and Control
- Pause briefly when the handle reaches your chest, feeling the contraction in your back muscles.
- Ensure that you do not lean back excessively during this movement.
Step 6Return the Bar
- Slowly extend your arms to return the handle to the starting position, maintaining control throughout the movement.
- Allow your shoulder blades to move apart as you extend your arms.
Step 7Repeat
- Repeat the pull down and return for the desired number of repetitions, focusing on maintaining good form.
Step 8Finish the Exercise
- After completing your reps, carefully release the handle and stand up from the machine.
- Ensure to adjust the weight stack back to the starting position if needed.