Which muscles does the close grip lat pulldown work?

The close grip lat pulldown mainly works your lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the close grip lat pulldown in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Close Grip Lat Pulldown: how to do it and muscles worked

The close grip lat pulldown mainly works your lats, with help from your biceps. You need a cable machine.

Muscles worked

Main

Lats

Helping

Biceps

How to do the close grip lat pulldown

1
Sit at the pulldown station with a narrow attachment, thighs secured under the pad. Grip with hands close together, palms facing forward or toward you, and lean back slightly.
2
Pull the bar down to your upper chest, keeping your elbows close to your sides and squeezing your lats. Return slowly until your arms are straight.
3
Breathe out as you pull and in as you return, about three seconds up. Keep your chest lifted and your torso still.

Form tip: Do not swing your torso; keep the pull smooth and your elbows tucked in.

Common questions

Which muscles does the close grip lat pulldown work?: The close grip lat pulldown mainly works your lats. It also involves your biceps.
What equipment do I need for the close grip lat pulldown?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the close grip lat pulldown in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.