Pull a close-grip cable handle down toward your upper chest to load the latissimus dorsi. Maintain an upright torso and move through a controlled concentric and eccentric phase.
How to do the Lat Pulldown - Close Grip (Cable)#
- Sit at the cable pulldown station and grasp the close-grip attachment with both hands, arms extended overhead.
- Plant your feet and sit upright with a neutral spine and chest slightly lifted.
- Drive your elbows down and back to pull the handle toward your upper chest, focusing on contracting the lats.
- Hold the bottom position briefly while keeping your torso still and shoulders down.
- Slowly return the handle to the start with control, fully extending the arms.
Muscles worked#
- Primary: Lats
- Secondary: Biceps, Forearms, Upper back, Rear delts
Common mistakes#
- Leaning back excessively and turning the move into a torso row.
- Using momentum or jerking the weight down.
- Pulling mainly with the forearms or biceps instead of the lats.
- Allowing the shoulders to shrug up toward the ears.
