- Target muscle: Latissimus Dorsi
- Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezii, Sternal (lower) Pectoralis Major, Pectoralis Minor
- Mechanics: Compound
- Force: Pull
- Sit on the lat pull-down machine with your thighs positioned snugly under the supports.
- Grasp the double-row V handle. Your arms and shoulders should be fully extended upward.
- Exhale as you pull the handle down until it touches your upper chest.
- Squeeze your back muscles and hold for a count of two.
- Inhale as you return the handle to the starting position.
Comments and tips
- Keep your torso upright.
- Pull the handle down with your back muscles, not with your arm muscles.
- Extend your arms fully on the return phase.
- As with the reverse-grip lat pull-down, the close neutral grip lat pull-down emphasizes the lower fibers of your latissimus dorsi, helping you to develop lats that run farther down your sides.
- For many gym-goers, the close neutral grip is easier on the wrists than using a close overhand grip.
- With the close neutral grip lat pull-down, your biceps brachii only act as dynamic stabilizers, along with the long heads of your triceps brachii.
Close neutral grip lat pull-down video
ExRx.net, Cable Close Grip Pulldown