Close Grip Pulldown

Close Grip Pulldown

Close grip pulldown or close grip hammer mc pulldowns is an effective exercise for building your back muscles. Although this compound exercise works primarily on the lats, it also targets the biceps, activates the mid-back, and strengthens the back. It also improves your form and posture.


Close-grip pulldowns are a perfect exercise for individuals of all fitness levels and can be performed as a part of upper body workouts, full-body workouts, back workouts, and pull workouts.


What is Close Grip Lat Pulldown

Lat pulldowns are workouts designed to build and strengthen your back. But since there are many variations of this compound exercise (multiple grip widths and hand positions), it’s essential to find the right one for you in order to enjoy the best result.


One efficient variation is the close grip lat pulldown, also known as close-grip cable pulldown. This essential exercise works to strengthen your lats and other major and minor muscles in your upper back.


What Muscles Do Close Grip Lat Pulldowns Work?

As the name suggests, close grip lat pulldowns primarily work the lats or latissimus dorsi muscles. Besides that, the exercise activates other upper back muscles, including:

  • Rhomboid
  • Teres Major
  • Teres Minor
  • Infraspinatus

In addition, the pulldowns activate rear delts, and the arm-flexing movement uses the biceps.


How to Do Close Grip Pulldown

Here is how to do close grip handle lat pulldown:

  • Attach a grip handle to the lat pulldown machine and assume a seated position
  • Grip the bar with both your hands at shoulder width
  • Lock your knees under the pads to keep your body stationary on the seat
  • Stretch your arms straight above your head, keep your back straight and push your chest outwards
  • Initiate the pulldown by depressing your shoulder blades and flexing your elbows while extending your shoulders
  • Pull the bar down toward your chests while keeping your elbows under your hands
  • Lower the bar down past your chin until your elbows are in line with your torso, then squeeze your lats at the bottom
  • Slowly let the bar ascend back to the starting position
  • Allow your lats to stretch at the top
  • Repeat the exercise for the number of desired repetitions


Close vs Wide Grip Lat Pulldown

The difference between these two lat pulldowns is in the hand placement. While the grip might not seem like a big difference, it has a huge impact on your body. It determines which muscle groups get targeted and the result of the exercise.


Compared to lateral pulldown close grip, wide grip delivers greater activation to muscles, resulting in more gains. However, a close grip spreads the weight across the muscles in the upper body more effectively. As a result, you can lift more while working out.


Another thing, a wide grip lateral pulldown activates your latissimus dorsi muscles more fully. Although it will activate your shoulders and arms, it targets your lower and upper back more. Close-grip pulldowns effectively activate your lats, chest, and arms.


Final Thoughts

Close grip lat pulldowns will help you build muscles in your upper and lower back, strengthen your arms and shoulder, and improve your form. Therefore, it’s a worthy addition to your back workout. However, when doing the workout, ensure you control the weight. Don’t stack too much to avoid compromising your form. Focus on your movements and mind-muscle connection to enjoy the maximum benefits of the workout.



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