Sunday, April 14, 2024

Shut-Grip Lat Pulldown: Type, Advantages & Variations


The close-grip lat pulldown is a again train that primarily trains the latissimus dorsi, or “lats.”

You carry out it on a lat pulldown machine utilizing a V-bar attachment, which permits for a slender hand place and impartial grip (palms going through one another). It’s extremely efficient for constructing again muscle and power, simple to be taught, and ideal for these with decrease again points.

On this skilled information, you’ll be taught correct close-grip lat pulldown type, the advantages of the close-grip lat pulldown, widespread errors to keep away from, the most effective variations and alternate options to include into your exercise routine, and extra.

Learn how to Do the Shut-Grip Lat Pulldown

To carry out the close-grip lat pulldown, comply with these steps:

1. Arrange

Connect a V-bar to the lat pulldown machine pulley, and choose an applicable weight that permits you to preserve correct type and vary of movement all through the train.

Sit on the lat pulldown machine seat and alter the knee pad in order that it locks your decrease physique in place, then slide your thighs out, rise up, and seize the V-bar with each fingers.

Whereas protecting your grip on the bar and your arms straight, sit down, permitting your physique weight to tug the bar down with you. Nudge your thighs beneath the knee pads and plant your toes flat on the ground.

2. Pull

Sit along with your chest proud and barely arch your decrease again to assist interact your lats.

With out whipping your torso backward, pull the deal with towards your chest till it’s beneath your chin (or touches your chest if you wish to make the train more durable). As you pull the bar down, squeeze your shoulder blades collectively and pull them down.

cue” is to think about pulling your elbows into the ground.

3. Ascend

Reverse the motion and return to the beginning place. This mirrors what you probably did through the pull.

Right here’s the way it ought to look if you put all of it collectively:

Advantages of the Shut-Grip Lat Pulldown

Let’s discover among the key benefits of the close-grip lat pulldown.

Full Again Coaching

The close-grip lat pulldown is a superb train for coaching nearly all of the muscle tissues of the again, together with the lats, rhomboids, mid-traps, and rear deltoids.

Coaching these muscle teams concurrently is good for gaining balanced dimension and power on the again of your physique.

It additionally trains the biceps, shoulders, forearms, triceps, pecs, and abs to a lesser diploma. 

Straightforward to Be taught for Newcomers

When most lifters consider “vertical pulling” workout routines (workout routines that contain pulling one thing from above your head towards your physique), they consider pull ups and chin ups.

Whereas these are wonderful again workout routines, they are often tough for rookies or those that are chubby since they might not have the power to carry out a single rep.

The close-grip lat pulldown is a helpful workaround as a result of it really works comparable muscle tissues however permits you to alter the burden and steadily construct power.

Diminished Decrease Again Stress

The close-grip pulldown minimizes the pressure on the decrease again, enhancing total consolation through the train.

Not like workout routines akin to bent-over rows, which stress your backbone whereas bent over, the close-grip lat pulldown permits you to preserve an upright posture, lowering decrease again discomfort.

Improved Posture

Strengthening your again muscle tissues with workout routines such because the close-grip pulldown helps to enhance posture by strengthening the muscle tissues that hold your shoulders again, stopping extreme higher again rounding.

Frequent Errors to Keep away from in Shut Grip Lat Pulldown

Whereas the close-grip lat pulldown is an efficient train, it’s essential to concentrate on widespread errors that may hinder your progress and enhance the danger of harm. Listed below are some widespread errors to keep away from:

Utilizing Momentum

Producing momentum by “whipping” your higher physique backward as you pull the burden lowers again engagement and shifts the emphasis onto different muscle teams, which is a foul factor if growing your again is your high precedence.

Keep away from this by protecting your again stationary, sustaining upper-body tightness, and core stability all through the vary of movement.

Pulling Too Low

Bringing the bar beneath your higher chest can pressure your shoulder joint and cut back the train’s effectiveness. Stick with the right vary of movement, reducing the bar to beneath your chin or in order that it touches your higher pecs. This engages your again muscle tissues correctly and prevents shoulder discomfort.

Pulling with Your Biceps

It’s simple to rely an excessive amount of in your biceps as a substitute of your again when performing the close-grip pulldown. Nevertheless, doing so robs you of muscle and power acquire within the goal muscle tissues.

To attenuate biceps engagement, think about pulling your elbows into the ground. This maximizes how a lot your lats contribute whereas lessening biceps involvement. 

The Finest Shut-Grip Lat Pulldown Variations and Alternate options

Whereas the close-grip lat pulldown is an efficient train, incorporating variations and alternate options can add selection to your exercise routine and goal the muscle tissues of the again in numerous methods. Listed below are among the finest close-grip lat pulldown variations and alternate options:

1. One-Arm Lat Pulldown


One-Arm Lat Pulldown


The one-arm lat pulldown is a good variation that focuses on one aspect of the physique at a time, serving to you discover and repair muscle imbalances

To carry out the one-arm lat pulldown, connect a D-handle to the highest pulley of the lat pulldown machine. Seize the deal with with one hand and pull it towards your chest, mimicking the movement of the normal lat pulldown.

This train additionally engages the core muscle tissues, significantly the obliques, as they assist stabilize the physique through the motion.

2. Impartial-Grip Pullups


Neutral-Grip Pullups


Impartial-grip pullups are a superb various to the close-grip lat pulldown, concentrating on the identical muscle tissues however with out the necessity for a lat pulldown machine. You possibly can carry out this variation utilizing a set of parallel bars or a neutral-grip pull-up bar. 

3. Lat Pulldown


Lat Pulldown BEFORE AFTER


The common lat pulldown trains your again equally to the close-grip lat pulldown, although it might be barely higher at coaching the lats and fewer efficient at concentrating on the rear delts.

4. Cable Row


Seated Cable Row before after


The cable row is a superb various to the shut grip lat pulldown that includes utilizing a impartial grip to tug a weight horizontally towards your midsection whereas protecting your elbows near your sides. Equally to the close-grip pulldown, the cable row trains your mid again to a excessive diploma, particularly your lats.

5. One-Arm Dumbbell Row



One-Arm Dumbbell Row before after



The one-arm dumbbell row is one other nice various to the close-grip lat pulldown, coaching all of the muscle tissues of the center again, significantly the lats, traps, and rhomboids. To carry out the train, maintain a dumbbell in a single hand, place the alternative knee and hand on a bench for assist, and row the dumbbell to your aspect whereas protecting your again straight. 

A big benefit of the one-arm dumbbell row is that it requires little gear, making it a helpful various for many who don’t have entry to a lat pulldown machine.

Muscle tissue Labored By the Shut-Grip Lat Pulldown

Right here’s a diagram of the principle muscle tissues labored by the shut grip lat pulldown:


Lat Pulldown Muscles Worked


Units and Reps for the Shut-Grip Lat Pulldown

The close-grip pulldown includes a number of main muscle teams concurrently, so you need to use heavier hundreds with out compromising security, supplied you employ good type. 

Doing 3 units of 4-to-6 or 6-to-8 reps works nicely for many males, whereas 3 units of 6-to-8 or 8-to-10 reps is extra becoming for ladies.

FAQ #1: What’s the distinction between huge and close-grip lat pull downs?

The wide-grip pulldown is a bit of higher at coaching your lats, and the close-grip pulldown is marginally higher at coaching your rear delts. The close-grip variation additionally trains the pecs and triceps greater than the huge grip model, although neither is a “chest” or “triceps” train.

Nevertheless, these variations are so minor that they probably have little impact on long-term muscle progress.

FAQ #2: Which grip is finest for the lat pulldown?

There’s no such factor because the “finest” grip for the lat pulldown. The perfect answer for most individuals is to periodically experiment with grip widths and orientations.

Doing so probably causes extra balanced and full progress than utilizing only one or two grips, and it might assist you to keep away from repetitive pressure accidents, which may happen if you do the identical train for lengthy intervals. 

FAQ #3: Will lat pull-downs assist with my pull-ups?

Sure, lat pulldown workout routines may also help enhance your pull-up power. 

Lat pulldowns goal the identical muscle tissues utilized in pull-ups, such because the lats and biceps. By strengthening these muscle tissues by means of lat pulldown workout routines, you’ll be able to improve your means to carry out pull-ups.

That mentioned, power is “particular.” In different phrases, one of the simplest ways to get higher at pull-ups is to do pull-ups.

+ Scientific References



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