Why it matters
A closer grip often allows a strong stretch and comfortable range in vertical pulling.
Close-Grip Lat Pulldown
Lat Pulldown Close Grip
Target muscles
Lats
The latissimus dorsi pull the arm down and back and create much of the back’s width.
Biceps
The biceps bend the elbow and help turn the palm upward during pulls and curls.
Execution cues
- Keep the grip secure
- Pull toward the upper chest
- Do not push the head forward
Common mistake
Turning the movement into an arm-only curl.
Training prescription
- Equipment
- Cable station
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.