Close-Grip Pulldown
- Pro
- Beginner
- Gym
The close-grip pulldown sits you at a cable machine, pulling a narrow, neutral-grip handle down from a full overhead stretch to your upper chest. It trains the lats through a long range of motion, with the biceps assisting on every pull. Beginners use it in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Lats, Biceps
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit at the pulldown with a narrow, neutral grip.
- Start from a full stretch, arms extended overhead.
- Pull the handle to your upper chest, elbows down.
- Return slowly to the stretch.
Form cues
- Keep your chest lifted and torso still throughout.
- Feel the pull load your lats, not your arms.
- Exhale as the handle reaches your chest.
Common mistakes
- The torso leans back to muscle the weight. Keep your chest up and lean only slightly back.
- Elbows flare out to the sides. Drive your elbows straight down and in.
- The handle snaps back up too fast. Control the return through a slow four count.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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