Closegrip Lat Pulldown

Closegrip Lat Pulldown Basics

Primary muscles worked: Latissimus Dorsi, Biceps

Synergist Muscles: Rhomboids, Forearms

Mechanics: Compound

Equipment: High positioned cable tower with thigh supports and long bar attachment

How To Perform The Closegrip Lat Pulldown

• To perform the closegrip lat pulldown, begin by siting at the cable tower machine and place your legs snugly under the thigh supports.
• Once seated, grab the longbar attachment with an overhand grip and with your hands shoulder width apart, or one to two inches inside shoulder width with each hand.
• Now, pull the weight down by bringing the shoulder blades back together and pulling down with your arms by bending at the elbow.
• Once the bar has gone below your chin, you may return the arms to full extension. This is one full repetition.

Closegrip Lat Pulldown Tips

• Make sure to keep your back straight while performing the closegrip lat pulldown. Leaning too far back will cause your body weight to assist with the lift which will reduce the effectiveness of the exercise.

Closegrip Lat Pulldown and Sports Application

The closegrip lat pulldown is a variation of the standard lat pulldown. A variation of this movement can be seen in certain strokes of swimming. The most beneficial aspect of the closegrip lat pulldown is that it targets both the lats and biceps more equally. This can help athlete's in a time crunch hit two bodyparts with one lift.