Back · Vertical pull
Close Grip Lat Pulldown
The close grip lat pulldown is a cable back exercise using a V-bar or narrow parallel handle, with palms facing each other. The neutral grip lets your elbows travel closer to your sides, which gives a long range of motion and a strong contraction through the lats, especially the lower fibres, with less shoulder strain than a wide grip.
Also known as: V-bar pulldown, Neutral grip lat pulldown, Narrow grip pulldown
- Muscle group
- Back
- Movement pattern
- Vertical pull
- Type
- Compound
- Equipment
- Cable machine, V-bar or close-grip handle
- Difficulty
- Beginner
What muscles does the close grip lat pulldown work?
Primary movers
- Latissimus dorsi
Assisting muscles
- Biceps brachii
- Brachialis
- Rhomboids
- Teres major
- Lower trapezius
The lats pull your upper arms down and back toward your sides. A close neutral grip keeps the elbows tucked, which suits that line of pull and lets the lats shorten through a long range.
Compared with a wide overhand pulldown, the biceps and brachialis contribute more because the forearms are in a neutral position. That often lets people use more weight, though the lats are still the main driver.
The lower traps and rhomboids pull the shoulder blades down and together at the bottom, which is where the peak squeeze happens.
The narrow grip is also kinder on the shoulders for many lifters, since the arms do not have to travel out to the sides under load.
How to do the close grip lat pulldown
Setup
- 1
Attach a V-bar or close-grip parallel handle to the high pulley.
- 2
Sit down and secure your thighs under the pads.
- 3
Grip the handles with your palms facing each other.
- 4
Lean back slightly and lift your chest.
Execution
- 1
Start by pulling your shoulder blades down.
- 2
Pull the handles to your upper chest, driving your elbows toward your hips.
- 3
Squeeze your lats hard at the bottom.
- 4
Let the bar return up slowly until your arms are fully extended.
- 5
Keep your torso steady with a slight lean back.
- 6
Repeat without swinging.
Common close grip lat pulldown mistakes
Leaning back too far
Rocking the torso to heave the weight down turns the pulldown into a row.
The fix: Keep a slight lean of around 10 to 15 degrees and let your lats do the work.
Pulling with the biceps
Curling the handles down uses the arms and leaves the lats under-worked.
The fix: Start with the shoulder blades and think of driving your elbows to your hips.
Stopping short at the top
Not extending fully loses the stretch on the lats.
The fix: Let your arms straighten and your shoulders rise slightly at the top of each rep.
Using momentum
Jerking the weight down reduces control and time under tension.
The fix: Reduce the weight and pull smoothly, pausing briefly at the bottom.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | Moderate, 1–2 RIR | 90 s |
| Strength | 4 | 6–8 | Heavy, strict form | 2 min |
| Beginner | 2–3 | 10–12 | Light to moderate | 60–90 s |
Use it as a primary or secondary vertical pull. It pairs well with wide-grip pulldowns or pull-ups across the week, so you spread the stress across different grips. Add weight when you reach the top of your rep range with full extension.
Running the close grip lat pulldown in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayClose Grip Lat Pulldown variations and alternatives
Wide Grip Lat Pulldown
AlternativeA wider overhand grip that emphasises the upper lats and the lat width.
Cable Underhand Pulldown
AlternativeA supinated grip that brings the biceps in more strongly.
Pull-Up
HarderThe bodyweight vertical pull, which is harder to scale.
Kneeling Single Arm Lat Pulldown
AlternativeTrains each lat separately with more core demand.
Straight-Arm Pulldown
AlternativeRemoves the arms to isolate the lats.
Frequently asked questions
Is a close grip pulldown better than a wide grip?
Neither is better. The close grip allows a long range and a strong lower lat squeeze, while the wide grip emphasises the upper lats. Using both gives balanced development.
What muscles does the close grip lat pulldown work?
Mostly the lats, with the biceps, brachialis, rhomboids, teres major and lower traps helping. It is a vertical pulling exercise.
Should I pull to my chest or my neck?
Pull to your upper chest. Pulling behind the neck puts the shoulders in a vulnerable position and offers no benefit.
How do I feel my lats instead of my arms?
Start the pull by depressing your shoulder blades, think of driving your elbows toward your hips, and lower the weight until the arms stop taking over.
How heavy should I go?
Pick a weight that lets you do 8 to 12 reps with a smooth full range. If you need to lean back or jerk the bar, it is too heavy.
Hercules tracks every close grip lat pulldown you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play