Close-Grip Pulldown
Close grip for increased biceps and mid-back activation
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats and biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Sit with close grip
- Step 2: Pull bar to upper chest
- Step 3: Squeeze lats and biceps
- Step 4: Control the return
- Step 5: Repeat
Equipment
- Lat pulldown machine optional
Coaching tips
Benefits
Close grip for increased biceps and mid-back activation
Common mistakes
Leaning too far back
Make it harder
Pause at bottom
Make it easier
Wide grip
Breathing
Exhale pulling, inhale returning
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Cable Rotational Plank Arm and Leg Raise
Advanced · 3 sets × 8-10 repsstanding side hip abduction w plate v2
Beginner · 3 sets × 10-12 repsProne Single Arm Water Bottle Supermans
Intermediate · 3 sets × 10-12 repsplate rise w reverse lunge Coach Reziel Class 9
Beginner · 3 sets × 10-12 repsReverse Back Hyperextension off Incline Bench
Intermediate · 4 sets × 12-15 repsRenagade Row with Rotation
Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.