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Back · Cable
Lat Pull Down Close Grip
Lat Pull Down Close Grip is a beginner compound strength exercise that works the lats (back), with the biceps, shoulders and upper back assisting. It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Biceps · Biceps Brachii
- Shoulders · Deltoids
- Upper Back · Trapezius, Rhomboids
How to do Lat Pull Down Close Grip
- Sit at the lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the bar with both hands just closer than shoulder-width apart, and your arms fully extended above you.
- Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together, keeping your back straight.
- Hold the contraction for a second, then slowly return the bar to the starting position with control, fully extending your arms.
- Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and avoid leaning backward excessively.
- Focus on engaging your back muscles throughout the movement.
- Exhale as you pull the bar down and inhale as you return to the starting position.
Lat Pull Down Close Grip alternatives
More lats exercises
Lat Pull Down Close Grip FAQ
What muscles does Lat Pull Down Close Grip work?
Lat Pull Down Close Grip mainly works the lats in the back (Latissimus Dorsi and Teres Major). The biceps, shoulders and upper back work as secondary muscles.
What equipment do you need for Lat Pull Down Close Grip?
You need a cable.
How many sets and reps of Lat Pull Down Close Grip should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lat Pull Down Close Grip good for beginners?
Yes. Lat Pull Down Close Grip is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Lat Pull Down Close Grip burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Lat Pull Down Close Grip?
Other exercises for the lats include Assisted Pull Up Close Grip, Assisted Parallel Close Grip Pull Up, Pull Up Normal Grip and Assisted Pull Up Normal Grip.
For developers
Use Lat Pull Down Close Grip in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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