Lat Pulldown MachineScan
🎯

Close Grip Pulldown

intermediateLower Lats, Biceps, Forearms

Uses a narrow, neutral grip to emphasize the lower lats and biceps. Great for building back thickness.

How to Perform

  1. 1Attach a V-bar or close-grip handle
  2. 2Grip with palms facing each other
  3. 3Pull the handle down to your upper chest
  4. 4Drive your elbows past your torso
  5. 5Squeeze, then return with control

🫁 Breathing

Exhale on the pull, inhale on the release.

Sets & Reps

3 sets × 12 reps

Rest: 90 sec

📏 Height Adjustment

shortThigh pad snug against quads
mediumThigh pad at mid-thigh
tallThigh pad at upper thigh

✅ Do's

  • ✓Keep your torso upright with slight lean
  • ✓Focus on pulling with your elbows, not your hands
  • ✓Full stretch at the top of each rep

❌ Don'ts

  • ✗Don't round your upper back
  • ✗Don't use body momentum
  • ✗Don't shrug your shoulders up

⚠️ Safety Warnings

• Wrist strain possible with V-bar — switch to rope if needed

🎯 Benefits

  • →Builds back thickness and lower lat sweep
  • →Easier on the shoulders than wide grip
  • →Great bicep engagement