Close Grip Lat Pulldown
Close-grip pulldown for lat thickness and height. It works mainly the lats, with help from the biceps, rear deltoid, forearm flexors and rotator cuff.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Close Grip Lat Pulldown
- Sit with the thighs under the pads and take the bar with an overhand grip narrower than shoulder width.
- Lean back slightly, lift the chest and pull the bar down to the top of your chest, driving the elbows down and back.
- Squeeze the shoulder blades together at the bottom for a second.
- Let the bar rise slowly to straight arms and a stretched shoulder; the narrow grip gives a longer range than the wide one.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Secondary | Biceps | Biceps brachii |
| Secondary | Rear deltoid | Deltoideus posterior |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Rotator cuff | Musculi rotatores humeri |
Muscle data from StrengthLog.
Why do it
- Lat width with a load you can dose
- The pull-up pattern before you can do pull-ups
- Easy volume without wrecking your grip
How Flawless ranks Close Grip Lat Pulldown
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Close Grip Lat Pulldown by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Close Grip Lat Pulldown work?
It works mainly the lats, with help from the biceps, rear deltoid, forearm flexors and rotator cuff.
How do you do Close Grip Lat Pulldown?
Sit with the thighs under the pads and take the bar with an overhand grip narrower than shoulder width. Lean back slightly, lift the chest and pull the bar down to the top of your chest, driving the elbows down and back. Squeeze the shoulder blades together at the bottom for a second. Let the bar rise slowly to straight arms and a stretched shoulder; the narrow grip gives a longer range than the wide one.
How does Flawless rank Close Grip Lat Pulldown?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.