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
Hang from a pull-up bar with an underhand, close grip, hands about shoulder-width apart or slightly narrower.
- 2
Keep your arms fully extended and your body straight, with your feet off the ground.
- 3
Pull your body upwards by bending your elbows and squeezing your shoulder blades together, aiming to bring your chin above the bar.
- 4
Slowly lower your body back down to the starting position with controlled movement, fully extending your arms.
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.
