Close Grip Lat Pulldown (Cable)

Lat isolation exercise using a close-grip handle attachment, emphasizing the lats while reducing upper back involvement compared to wide-grip variations.

Instructions

1. Sit upright on a lat pulldown machine with feet flat and thighs secured under the pad.
2. Grasp the close-grip handle (or V-bar) with both hands, hands placed close together.
3. Initiate the movement by retracting your shoulder blades and pulling your elbows down.
4. Pull the handle toward your upper chest, leading with your elbows.
5. Achieve a full contraction of the lats at the bottom of the movement.
6. Slowly extend your arms back to the starting position with control.

Tips

• The close grip shifts emphasis toward the lats and reduces upper back activation.
• Lean back slightly (about 10 degrees) to increase range of motion and lat engagement.
• Keep your chest up and shoulders back throughout the entire movement.
• Use a controlled tempo, especially on the eccentric (extension) phase.
• This variation allows for greater range of motion compared to wide-grip variations.