How to Close Grip Lat Pull Down

The Close Grip Lat Pull Down is a back exercise that focuses on the latissimus dorsi, specifically targeting the inner part of the back. Using a close grip on the bar enhances the activation of the lats and biceps.

Muscles Worked

• Latissimus Dorsi (upper back)
• Rhomboids (middle of the back)
• Trapezius (upper back and neck)
• Biceps (front of the arms)

Step-by-Step Guide: How to Perform Close Grip Lat Pull Down

1. Set Up: Sit at the lat pull down machine and adjust the seat height so that your thighs are under the pads. Grip the bar with a close, underhand grip.
2. Pull the Bar: Pull the bar down towards your chest, keeping your elbows close to your body and your back straight.
3. Return Slowly: Extend your arms slowly back to the starting position, maintaining control and tension.
4. Repeat: Perform the desired number of repetitions, focusing on engaging your lats and biceps throughout.