How to do the Lat Pulldown (Close Grip)
- Sit with your legs secured under the pads of the lat pulldown machine.
- Reach up and grasp the handle with your palms facing each other.
- Pull the handle down towards your upper chest, driving your elbows down.
- Slowly release the handle back to the starting position overhead.
Full technique — 7 steps
- Sit at the pulldown station and secure your thighs firmly under the leg pads.
- Grab the close-grip attachment with a neutral grip and straighten your arms overhead.
- Set your back flat with a slight lean back and shoulders pulled down.
- Start the pull by driving your elbows down toward your sides.
- Bring the handle to your upper chest or collarbone area without swinging your torso.
- Let your elbows travel up as you return the handle overhead under control.
- Reach full overhead stretch at the top without letting your shoulders shrug excessively.
Common mistakes
- Rocking back to move weight
- Pulling handle behind the neck
- Stopping short of overhead stretch
- Shrugging shoulders during the pull
- Turning it into a row
Form cues
- Drive elbows down
- Keep back flat
- Use a slight lean
- Pull to upper chest
- Reach overhead each rep
