Videos
Instructions
- Adjust the machine and sit with your thighs secured under the pads.
- Grab the straight bar with a narrow, overhand grip (palms facing forward), hands shoulder-width or slightly closer.
- Lean slightly back with your chest up and core engaged.
- Pull the bar down smoothly to your upper chest, driving your elbows down and back.
- Pause briefly, squeezing your back muscles at the bottom.
- Slowly return the bar to the top position under control.
Technical Tips
- Do not lean excessively; maintain a slight backward angle.
- Avoid pulling with your arms—initiate the movement from your back.
- Keep the wrists straight and elbows close to your sides.
- Maintain tension throughout the full range of motion.
Breathing Tips
- Exhale as you pull the bar down.
- Inhale as you slowly return to the start position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff tendinopathy
- Cervical disc herniation
The close-grip lat pulldown using a straight bar with a pronated grip is a targeted strength training movement designed to develop back width and upper-body pulling power. Performed on a guided machine, this exercise emphasizes the latissimus dorsi while also engaging the rhomboids, biceps, and forearms. The close, overhand grip enhances scapular retraction and increases range of motion through the upper back. This variation promotes controlled movement patterns, reduces lower back strain compared to free-weight alternatives, and supports muscle hypertrophy and neuromuscular coordination. Suitable for all levels, it serves as a key component in balanced back development and can help improve performance in pulling-based compound movements. Incorporating proper technique ensures maximum lat engagement while minimizing risk of shoulder stress.
What grip should I use for a close-grip lat pulldown with a straight bar?
Use an overhand grip with your hands shoulder-width or slightly narrower apart, keeping palms facing forward to effectively target the lats and upper back.
Does a close-grip lat pulldown hit the lower or upper lats more?
A close-grip position tends to engage the lower portion of the lats more intensely, while still involving the upper lats and supporting back muscles.
Can I use a straight bar instead of a V-handle for close-grip pulldowns?
Yes, using a straight bar with a close grip offers a different stimulus that emphasizes back and biceps engagement while allowing for greater elbow drive.
Is the close-grip straight bar pulldown safe for the shoulders?
It is generally safe when performed with proper form and range of motion, but individuals with shoulder issues should avoid overstretching at the top.
Should I lean back during the close-grip straight bar pulldown?
Maintain a slight backward lean to facilitate the pulling motion without engaging momentum; keep your torso stable for optimal back activation.