FitCi
Close-Grip Lat Pulldown is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps. Equipment: cable. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Attach the V-bar handle, sit down, and secure your knees under the pad.
- Grip it with a narrow, palms-facing-each-other grip and fully extend your arms.
- Lean your torso back 15-20 degrees and open your chest up.
- Pull the handle down to your upper chest, driving your elbows down and back close to your body.
- Squeeze your back muscles for 1 second at the bottom, then let the weight rise back up under control.
Coaching tip
As you pull the bar toward your upper chest, keep your elbows close to your body and drive your shoulder blades down into your back pockets.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.