Back
Close Grip Lat Pulldown
A powerful variation of the vertical pull designed to maximize lat thickness and improve vertical pulling strength.
How to perform.
Follow the sequence — setup is half the lift.
Attach a close-grip V-bar handle to the lat pulldown station and adjust the thigh pads so your legs are firmly secured.
Sit down and grasp the handles with a neutral grip, ensuring your arms are fully extended and your shoulders are allowed to stretch upward.
Lean back slightly, pull your shoulder blades down and back, and initiate the movement by driving your elbows toward your ribcage.
Pull the handle toward your upper chest until your elbows are tucked at your sides and your back is fully contracted.
Hold the peak contraction for a brief second before slowly resisting the weight as you return to the starting position.
Maintain a controlled tempo throughout each repetition to ensure tension remains on the back muscles rather than using momentum.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning back excessively to use body weight for leverage.
- Pulling with the hands and forearms instead of driving with the elbows.
- Shortening the range of motion by not fully extending the arms at the top.
- Allowing the shoulders to shrug up toward the ears during the descent.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.