Close Grip Pull Down

Equipment

Gym Equipment Needed

Muscle Group

Back

Setup

Set a cable lat pulldown station with a close-grip handle (V-handle/neutral grip) or close-grip bar. Adjust the thigh pad so it locks your legs down comfortably. Choose a weight you can control without leaning back excessively or using momentum.

Starting Position

Sit tall with feet flat and thighs secured under the pad. Grip the handle with palms facing each other (neutral grip) and arms fully extended overhead. Pull your shoulders down and back (avoid shrugging), brace your core, and keep your chest up with a slight natural lean back (about 5–15°). Maintain a neutral spine and keep your gaze forward.

Execution

Inhale and brace. Initiate the pull by driving your elbows down and back, keeping the handle close to your body. Pull until the handle reaches your upper chest/upper sternum area, squeezing your lats at the bottom. Keep shoulders down (no shrugging) and avoid turning it into a row by leaning too far back. Exhale near the bottom, then slowly return the handle upward under control to full extension, allowing your shoulder blades to move naturally without losing posture. Repeat for the desired reps.

Tips on doing this exercise

Think “elbows to pockets” to keep tension on the lats.

Keep your chest tall and shoulders down and back—don’t shrug.

Control the return (2–3 seconds up) to get a strong lat stretch.

If you feel it mostly in biceps, use a slightly lighter load and focus on leading with elbows.

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Common Mistakes

Using momentum by swinging or leaning far back to move the weight

Shrugging shoulders up toward ears instead of keeping them depressed

Pulling with the arms only (biceps take over) instead of driving elbows down

Stopping short and not reaching full controlled stretch at the top

Letting the handle drift away from the body or pulling behind the neck

Using too much weight and losing control on the return

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Recommended Ranges

Hypertrophy focus: 3–5 sets of 8–12 reps (controlled tempo, full range)

Strength focus: 3–5 sets of 6–10 reps (heavier, strict form)

Accessory/volume: 2–4 sets of 12–15 reps (lighter, constant tension)
Rest 60–120 seconds between sets.

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