Close-grip lat pulldown: How to Do It, Muscles Worked

Step by step

Grip the bar narrow, lean back slightly, chest up.
Pull elbows down toward your ribs.
Let the bar rise slowly until arms are straight.

What you should feel

A strong squeeze in the sides of your back as your elbows drop; your forearms and neck should not do the work.

Common mistake

Pulling with your arms and swinging your torso; use a lighter weight and lead with your elbows.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Lats

Helps

Biceps Upper back Rear shoulders

Equipment

Cables

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Towel row on a doorLats, Upper back

Pull-upLats, Upper back

Chin-upLats, Biceps

Dumbbell pulloverLats, Chest

Neutral-grip pull-upLats

Weighted pull-upLats

Questions

What muscles does the close-grip lat pulldown work?

Close-grip lat pulldown mainly works your lats. It also helps your biceps, upper back, and rear shoulders.

Can I do the close-grip lat pulldown at home?

Not easily, it needs this: cables. At home, try instead: towel row on a door, pull-up, and chin-up.

How many sets and reps of the close-grip lat pulldown?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Close-grip lat pulldown