Close grip lat pulldowns

The body position remains unchanged for all variations of close-grip lat pulldowns. Sit on the designated padding, with your feet firmly planted on the ground for a stable stance. Keep your upper body upright, with your gaze directed forward. You are now ready to initiate the movement.

Movement execution

For this variation, use the V-bar grip, automatically opting for a close grip. Pull the weights down until they are in front of your chest. Exhale during this movement and inhale during the return. The rest of the body remains stationary. The force is generated exclusively from the muscles in your back and the lateral upper arm.

In this exercise, use a curved bar as the grip, holding it in the overhand position. Ensure that the grip width is generally smaller than your shoulders. Then, pull the weights down in front of your chest. Pause briefly and return to the starting position while inhaling.

Another variation exists in close-grip lat pulldowns. In this case, use the V-bar grip again, pulling it down while leaning your upper body backward. Advanced athletes often perform this variation to effectively move the weight, especially during the final repetitions. This is also commonly referred to as "weight ripping," with its effectiveness being a subject of debate. Keep your back straight throughout the entire movement, and during the return, bring your upper body back to an upright position.

Stressed muscles and common mistakes

Additional details on the targeted muscle groups and common mistakes while performing the exercise "Close-Grip Lat Pulldown" can be found on the website "Lat Pulldown to Chest on the Lat Machine."

Alternative variants to lat pulldowns with a close grip

To add variety to your training, you can also engage in similar exercises or explore additional variations of the "Close-Grip Lat Pulldown" exercise.