Back · Cable
Close Grip Lat Pulldown
How to do the close grip lat pulldown, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Vertical Pull
- Mechanic
- Compound
How to do it
Using a lat pulldown machine, grip the bar with hands closer than shoulder-width. Pull the bar down to your upper chest, squeezing your shoulder blades together.
- 1Feel your lower lats working as you pull the close-grip handle to your chest
- 2Keep your elbows tucked and shoulders down to maximize lat engagement
- 3Squeeze at the bottom and control the release
Common mistakes
- Avoid leaning back excessively or swinging
- Don't let your shoulders shrug up; keep them depressed
- Avoid pulling with your biceps alone; engage your back muscles
Muscles worked
The close grip lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Close Grip Lat Pulldown strength standards
See how your close grip lat pulldown ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM95 lb
Silvere1RM137.5 lb
Golde1RM195 lb
Platinume1RM250 lb
Diamonde1RM285 lb
Champione1RM312.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the close grip lat pulldown for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.