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Close-Grip Pulldown

Close-Grip Pulldown trains 5 of the 18 muscle groups Full Coverage tracks: Lats 95%, Biceps 60%, Forearms 35%, Rear delts 25%, Mid-back / traps 20%.

Backbone movement Level: Beginner Cable machine Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Close-Grip Pulldown - Start position
Start position
Close-Grip Pulldown - Finish position
Finish position

How to do it

  1. Attach a close-grip handle to the high pulley and pin your thighs under the pad.
  2. Grip with palms facing each other, hands about shoulder-width.
  3. Lean back slightly, chest up.
  4. Pull the handle to your upper chest, elbows driving straight down.
  5. The narrow grip lets you pull deeper - get the handle all the way to your chest.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Lats 5 points lower, Rear delts 5 points lower, Biceps 5 points higher. Compared with the Cable Bent-Over Row, it loads Mid-back / traps 75 points lower, Lats 50 points higher, Lower back / erectors 30 points lower.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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