Exercise description of the closegrip lat pulldown.  Learn about the closegrip lat pulldown with video and pictures.  Also learn how the closegrip lat pulldown can improve your sports performance.

Primary muscles worked:  Lattisimus Dorsi, Biceps

Synergist Muscles:   Rhomboids, Forearms

Mechanics:  Compound

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

How to perform the exercise:  To perform the closegrip lat pulldown, the athlete should sit at the cable tower machine and place their legs snugly under the thigh supports. Once seated, the athlete will then grab the longbar attachment with and overhand grip and hands shoulderwidth apart or one to two inches inside shoulderwidth with each hand. Now the athlete will pull the weight down by bringing the shoulder blades back together and pulling down with the arms by bending at the elbow. Once the bar has gone below the chin, the athlete may return the arms to full extension. This is one full repetition.

Spotting the exercise:  To spot the closegrip lat pulldown, the spotter should stand behind the athlete. If the athlete begins to struggle with the lift, the spotter should apply even, downward force on the bar to assist the athlete with the rep.

Sport specific 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.