Close Grip Lat Pulldown

Pro Tip

Make sure the pad tightly secures your thighs, if it's too loose you'll have a hard time staying on the bench.

How To

  1. Sit down with your feet firmly planted on the ground and thighs secured into place by the pad, while gripping the bar overhead with an underhand grip shoulder-width apart.
  2. Exhale and drive your elbows downwards towards the ground, while pulling your shoulder blades down and back.
  3. Continue to pull the bar down until your elbows are in line with your torso and shoulder blades are fully pulled back.
  4. Inhale and allow your arms to raise overhead while parting your shoulder blades, returning to the starting position.

Primary Muscle Groups

Inner Bicep

Inner portion of your bicep.


Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Outer Bicep

Outer portion of your bicep.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Lat Bar

There are several types of lat bars, but you can use them interchangeably.

Lat Pulldown

This cable machine comes with a seat attached.


Exercises that target the same primary muscle groups and require the same equipment.


Exercises that target the same primary muscle groups with different equipment