Close Grip Lat Pulldown

Muscles worked by the Close Grip Lat Pulldown

Primary

LatsLatissimus Dorsi

Secondary

BicepsBiceps BrachiiBrachialisRear DeltsPosterior DeltoidRhomboidsRhomboid Muscles

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Cable Machine

Also called: cable pulley, functional trainer, cable crossover, cable column, cable station, pulley machine.

How to do the Close Grip Lat Pulldown

1. Sit at a lat pulldown machine and secure your thighs under the pad.
2. Grip the close-grip handle with palms facing each other.
3. Pull the handle down to your upper chest.
4. Squeeze your lats at the bottom.
5. Return under control and repeat.

Form tips

• Lean back only slightly, not excessively.
• Avoid using momentum to pull the handle down.
• Drive your elbows down and back, not just your hands.

At a glance

Close Grip Lat Pulldown in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Archer Pull Ups
• Assisted Pull Ups
• Band Assisted Pull Ups
• Chin-Ups
• Close-Grip Pull-Ups
• Lat Pulldown
• Negative Pull Ups
• Neutral Grip Pull Ups

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "close-grip-lat-pulldown",
  "name_en": "Close Grip Lat Pulldown",
  "name_de": "Enger Latzug",
  "name_es": "Jalón al Pecho con Agarre Cerrado",
  "description_en": "A lat pulldown variation using a close, parallel-grip handle to emphasize the lower lats and biceps.",
  "description_de": "Eine Latzug-Variante mit engem, parallelem Griff, die den unteren Latissimus und den Bizeps betont.",
  "description_es": "Una variante del jalón al pecho con agarre cerrado y paralelo que enfatiza la parte baja del dorsal y el bíceps.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "cable",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "brachialis",
    "posterior_deltoid",
    "rhomboids"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe"
  ],
  "variation_group": "pull-up",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit at a lat pulldown machine and secure your thighs under the pad.",
    "Grip the close-grip handle with palms facing each other.",
    "Pull the handle down to your upper chest.",
    "Squeeze your lats at the bottom.",
    "Return under control and repeat."
  ],
  "instructions_de": [
    "Setze dich an ein Latzuggerät und sichere deine Oberschenkel unter dem Polster.",
    "Greife den engen Griff mit zueinander zeigenden Handflächen.",
    "Ziehe den Griff bis zur oberen Brust herunter.",
    "Spanne den Latissimus am unteren Punkt an.",
    "Kehre kontrolliert zurück und wiederhole."
  ],
  "instructions_es": [
    "Siéntate en una máquina de jalón al pecho y asegura tus muslos bajo la almohadilla.",
    "Sujeta el agarre cerrado con las palmas enfrentadas.",
    "Tira de la barra hacia la parte superior del pecho.",
    "Contrae el dorsal en la parte baja.",
    "Vuelve con control y repite."
  ],
  "tips_en": [
    "Lean back only slightly, not excessively.",
    "Avoid using momentum to pull the handle down.",
    "Drive your elbows down and back, not just your hands."
  ],
  "tips_de": [
    "Lehne dich nur leicht zurück, nicht übermäßig.",
    "Vermeide Schwung beim Herunterziehen des Griffs.",
    "Führe die Ellbogen nach unten und hinten, nicht nur die Hände."
  ],
  "tips_es": [
    "Inclínate hacia atrás solo ligeramente, no en exceso.",
    "Evita usar impulso para bajar la barra.",
    "Lleva los codos hacia abajo y atrás, no solo las manos."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/close-grip-lat-pulldown-start.webp",
      "peak": "images/flat/close-grip-lat-pulldown-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "close-grip-lat-pulldown");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.