Close Grip Lat Pulldown
The Close Grip Lat Pulldown primarily works the Biceps Brachii (Long Head), Latissimus Dorsi, Trapezius (Middle), with secondary activation of the Brachialis, Teres Major, Teres Minor and stabilizer support from the Rectus Abdominis, Rhomboids. It is a cable compound exercise at beginner difficulty.
Lat pulldown with closer grip width emphasizing lower lats and increasing bicep involvement.
| Equipment | Cable |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Brachii (Long Head), Latissimus Dorsi, Trapezius (Middle) |
| Secondary | Brachialis, Teres Major, Teres Minor |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Brachii (Long Head) (biceps)
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
Instructions
- Preparation: Attach appropriate handle to cable pulley. Grasp handle and face machine. Execution: Pull body or weight upward until upper arms are at sides. Lower under control to starting position. Repeat. Comments: Maintain control throughout movement to fully engage the Latissimus Dorsi, Biceps Brachii (Long Head), Trapezius (Middle).
Alternative Exercises
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