Close Grip Pulldown Exercise Guide & Video

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Watch Close Grip Pulldown

For over 50 pre-designed workouts you can bring straight to the gym, view EMG’s Workout Routines.


Step 1. Secure your knees under the pad. Have your knees bent at a 90 degree angle. Lean back slightly.

Step 2. Using a triangle handle, pull the handle down until it touches your chest. As you pull down, stick your chest out to help squeeze your back muscles.

Step 3. Return to the starting position. Do not sway during the movement. Only your arms and upper back should move during the exercise.


The close grip pulldown works to build size and strength in the inner part of the upper lats. It is a good exercise for those who can not do close grip pull ups. It can also be used as an alternate to close grip pull ups. This exercise allows the user to do much more than body weight while putting less pressure on the joints. When performing the exercise, it is important to keep you back straight and not to sway with the weight. This allows the lats to remain isolated and get the best workout.

Close Grip Pulldown 4
Close Grip Pulldown 3

Updated: April 1st, 2015