Close Grip Lat Pulldown
Primary Muscle Group: Latissimus Dorsi
Secondary Muscle Group: Biceps
Equipment Needed: Lat Pull Down, Close Grip attachment
The Benefits of Close Grip Lat Pulldown
The close grip lat pull down is a variation of the lat pull down and an exercise used to build the muscles of the back. While the exercise will primarily target the lats, you will also notice a fair amount of bicep and middle back activation.
The back is a muscle group that requires a fair amount of variation. So, experiment with several different angles and hand positions to maximize your back muscle growth.
The close grip lat pull down can be performed during your back workouts, upper body workouts, pull workouts, and full body workouts.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Close Grip Lat Pulldown
The main reason that this exercise could be dangerous is that it places the shoulder at a severe biomechanical disadvantage. The end range of upper extremity external rotation and abduction places increased stress on the inferior glenohumeral ligament.
How To Do Close Grip Lat Pulldown
1. Attach a wide or narrow grip handle to the lat pulldown machine and assume a seated position.
2. Grasp the handle with a pronated grip (double underhand) at shoulder width.
3. Initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder.
4. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
5. Repeat for the desired number of repetitions.
For Perfect Technique
Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through the spine.
Don’t allow momentum to dictate the movement, control the weight throughout the entirety of each rep.
If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
Don’t allow the head to move forward as you pull.
Allow the shoulder to internally rotate and shrug slightly at the top of the movement. You will obviously reverse the movement and depress the shoulder blade before you pull with the arm.
Variations
Once you have mastered the Close Grip Lat Pulldown exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Inverted Rows
1. Set a bar around your waist height. Bear in mind that the lower the bar, the more difficult the exercise becomes.
2. Position yourself under the bar lying face up. Lie on the floor underneath the bar.
3. Grab the bar with an overhand grip, slightly wider than shoulder width (palms facing AWAY from you).
4. Contract your abs and glutes, and keep your body a completely straight line. Your head, shoulders, hips legs, and feet should all be in a straight line (like you’re doing a plank).
5. Pull yourself up to the bar until your chest touches the bar.
6. Lower yourself back down in a slow and controlled movement.
How To Do Single Arm Dumbbell Row
1. Assume a standing position while holding a dumbbell in one hand with a neutral grip.
2. Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbow behind the body while retracting the shoulder blade.
3. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.
4. Repeat for the desired number of repetitions on both sides.