Close Grip Lat Pulldown

Definition

The close grip lat pulldown is a pull-pattern exercise performed on a cable lat pulldown machine with a narrow, neutral or supinated grip. It targets the lats with greater emphasis on the lower lat fibres and biceps compared to wider grips, building the vertical pulling strength that supports HYROX^® sled pulling and carries.

Technique & Form

1. Starting position: Sit at a lat pulldown machine with thighs secured under the pads. Grip the V-bar or narrow handle with arms fully extended overhead.
2. Pull: Drive your elbows down and back, pulling the handle toward your upper chest. Squeeze your lats at the bottom.
3. Bottom position: Handle at upper chest. Lean back slightly (10-15 degrees). Hold 1 second.
4. Return: Extend arms with a 2-second eccentric. Let your lats stretch fully at the top.
5. Breathing: Exhale on the pull, inhale on the return. Perform 3-4 sets of 8-12 reps.

Muscles Worked

• Primary movers: Latissimus dorsi, biceps, brachialis
• Secondary: Rhomboids, lower trapezius, forearms
• Stabilizers: Core, rear deltoids

Common Mistakes

1. Leaning too far back: A slight lean is fine; excessive lean turns this into a row.
2. Using momentum: Pull with control. If you need to jerk the weight, it is too heavy.

Benefits

The close grip pulldown builds lat strength with a longer range of motion than wider grips, and the increased bicep involvement supports grip and pulling endurance.

HYROX^® Context

Lat and bicep strength from pulldowns supports the Sled Pull (pulling strength) and Farmers Carry (torso stability). It is an effective alternative to chin ups for building pulling volume with less fatigue. Programme 3-4 sets of 8-12 reps on pulling days.

Variations & Alternatives

• Chin Up - Bodyweight vertical pull for relative strength.
• Cable Row - Horizontal pull for mid-back development.
• Barbell Bent Over Row - Free-weight compound pull.

FAQ

Pulldowns or chin ups for HYROX^®? Chin ups are superior for relative strength. Pulldowns are better for building volume and allowing progressive overload. Use both.

What grip is best? Close grip (V-bar) maximises lat range of motion and bicep involvement. Use it as your primary pulldown grip.

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