Close-Grip Lat Pulldown
A lat pulldown using a V-bar or close neutral-grip handle pulled to the upper chest. Allows a long range of motion and strong lat contraction.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Rhomboids
- Biceps
- Brachialis
- Brachioradialis
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a V-bar to the pulldown cable, sit with thighs under the pad and hold the handle with palms facing each other, arms extended.
Lift the chest and lean back slightly.
Pull the handle toward the upper chest, keeping the elbows close to the body.
Pause and squeeze at the bottom.
Let the handle rise slowly until the arms are straight and the lats stretch.
Breathing: Exhale on the pull, inhale on the return.
Coaching tips
Elbows tight to the sides
Full stretch at the top
Chest to the handle
Common mistakes
Excessive torso swing
Rounding forward at the top
Cutting the stretch short
Safety notes
Keep the lower back neutral and avoid yanking the handle.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.