Close-grip Lat Pull-down
Muscle Groups: Biceps, Lats
Close-grip Lat Pull-down focuses on Biceps, Lats, with Traps, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Close-grip Lat Pull-down with proper form and technique.
- 1
Sit at the lat pull-down machine and adjust the seat height so your feet are flat on the ground. Grab the close grip handle with both hands, palms facing you.
- 2
Pull the handle down towards your chest while keeping your elbows close to your body. Squeeze your shoulder blades together as you pull.
- 3
Pause briefly at the bottom, then slowly return to the starting position with control, allowing your arms to fully extend.
Tips for Success
These tips will help you perform Close-grip Lat Pull-down safely and effectively while maintaining proper form.
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Keep your back straight and avoid leaning back to prevent strain on your lower back.
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Don't pull the bar past your chest; this can put unnecessary stress on your shoulders.
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Maintain control during the movement; avoid using momentum to ensure you're working the targeted muscles.
Secondary Muscles
While Close-grip Lat Pull-down primarily targets Biceps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Close-grip Lat Pull-down, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Close-grip Lat Pull-down, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
