The close grip lat pull down is a variation of the lat pull-down and a workout used for the growth of back muscles. The lat pulldown close grip exercise will mainly work the lats, and you’ll feel quite a bit of bicep and middle back activation.
The back is a large muscle group that demands quite a bit of variation in exercises. Experiment with different angles and hands to achieve the best back muscle growth possible. The close grip lat pulldown form can be incorporated into back, upper body, pull, and full body workouts. The Atlantis Strength Unilateral Lat Pulldown MODEL PW623 is an excellent machine for performing close-grip lat pulldowns. Its independent single design enables each arm to work separately, which is good for developing muscle balance and also good for targeting lats, biceps, upper back.
How to do close grip lat pulldown?
Instructions: Close grip lat pulldown machine
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Attach the wide grip handle to the lat pulldown machine and sit down.
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Using an overhand grip, hold the handle at about the width of your shoulders.
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To initiate, shrug down (depress shoulders), then pull using the elbow while extending from the shoulder.
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Pull the bar down to just below your shoulder and return to start using control.
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Repeat for desired reps.
The Atlantis Strength Front Pulldown MODEL PW423 is a suitable choice for close-grip lat pulldowns, providing a natural vertical pulling movement that emphasizes the latissimus dorsi while also engaging the biceps and mid-back muscles.
Close grip lat pull down tips
Make sure to follow the tips given below when performing close grip lat pulldown:
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Maintain a bit of tone through your abs to prevent over-arching your back.
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Ensure that you control the weight through every portion of the movement.
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If your biceps get fatigued quickly and your back isn't activating well enough, consider utilizing a false grip ( i.e., no thumb around the weight).
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Don't let your head jut forward on the pull.
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Ensure that the shoulder blade is able to move up on the ribcage and doesn't become stuck in the inferior portion. Don't get locked into a glenohumeral-only shoulder extension.
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You should be getting a little shoulder shrugging/internal rotation at the top. You'll clearly reverse this movement and pull with the arm once you depress the shoulder.
What does close grip lat pulldown work?
The primary muscle for the close-grip lat pulldown is the latissimus dorsi (lats). These are large muscles that are located on the sides of your back and produce a wider, better-shaped upper back. They utilize the lower and middle section of your lats during the close-grip variation more than their wider counterparts do.
The muscles involved are:
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Latissimus Dorsi (lats)
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Biceps Brachii
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Brachialis
Also, other muscles used are:
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Rhomboids
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Trapezius
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Posterior Deltoids
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Forearm Flexors
The close grip lat pulldown stimulates your lats while pulling your elbows to your torso. Along with that, it hits the biceps and your middle back.
Close grip lat pulldown alternative
Don't have access to a close-grip lat pulldown machine? Not to worry, as many other exercises will target the same muscles, such as the lats, biceps, and upper back. Here are alternatives to the close-grip lat pulldown:
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Chin-Up: A fantastic close-grip lat pulldown alternative that recruits the lats and biceps via a similar pulling movement.
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Pull-Up: Similar to the chin-up but builds back width, in addition to upper body pulling strength.
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Single-arm Dumbbell Row: Good for lats and muscular balance.
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Bent-over row: Builds lats, rhomboids, traps, and biceps.
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Seated cable row: Provides a similar close grip pulling motion, emphasizing the middle back and lats.
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Straight-arm pulldown: Focuses on the lats, building shoulder extension strength.
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Dumbbell pullover: Employs the lats throughout a broad range of motion.
Dumbbell Sets: (5-75 Dumbbells, 5-100 rubber hex dumbbell sets with rack, Urethane Dumbbells): These free-weight pieces can be useful to hit your back in terms of rows and pullovers to incorporate your lats, rhomboids, and upper back when you do not have a machine that can hit those points through close-grip lat pulldowns.
Is close grip lat pulldown better?
Close-Grip Lat Pulldown is arguably one of the best lat-centric exercises out there. When it's a better choice to use:
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If your target is to build size and width on your lats
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Gain greater activation control
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You have access to, and you want stable, machine-based movements,
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It will better save your lower back than free weight pulls.
Due to the position of the grip, it usually allows for a greater range of motion and greater contraction of the lats, making it incredibly effective for hypertrophy.
What are the best rep ranges to hit for a close grip lat pulldown?
To promote muscular hypertrophy for a close grip lat pulldown, you'll probably want to stay in the 8-12 range for reps per set. You could also go in the 6-8 rep range with a much heavier weight to focus on strength.
Are close grip lat pulldowns better than wide?
Neither exercise is inherently "better". Close grip tends to hit the lower lats and biceps more, while wide grip hits the upper lats and back width more. I'd consider both to be important for balanced back development.
Conclusion
The close-grip lat pulldown is an effective exercise for building lat size, back strength, and overall upper-body development. It allows good muscle activation with controlled movement, making it suitable for most training levels.
However, it should be used alongside other pulling exercises to build a balanced and well-developed back over time. Moreover, for lat pulldown specific machines, you can contact True Iron Fitness.
