Learn how to perform the close grip lat pulldown with proper form to build a stronger, wider back while avoiding common mistakes that limit your results. In this exercise tutorial, I'll walk you through the correct setup, technique, range of motion, and key cues to help you target your lats, upper back, and biceps more effectively.
Whether your goal is building muscle (hypertrophy), increasing back strength, improving your pull-ups, or mastering proper gym form, this close grip lat pulldown guide will help you get more out of every rep.
In this video you'll learn:
How to do the close grip lat pulldown correctly - Proper grip, posture, and body positioning - Common close grip lat pulldown mistakes to avoid - Tips to maximize lat activation and muscle growth - How to improve your back workouts with better technique
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Coach Josh from Colossus Fitness demonstrates the proper technique for the close grip lat pulldown. He emphasizes using a neutral grip, maintaining a stable core, and focusing on scapular retraction to effectively target the lats while avoiding common mistakes like excessive leaning or using the triceps.
What's up, Coach Josh here from Colossus Fitness, your form expert, and today I'm going to show
you how to do the close grip lat pulldown with perfect form. Let's jump right into it. So you
can use any attachment you want for this. You can use this guy here, you can use the wide grip bar
with the closer grip, or you can use one of the grips here that I have on the screen. It's all
the same, but the main goal here is we're going to have a more neutral grip. So with this neutral
grip, you're going to grab on, get into your machine, you're going to make sure your setup
with your knees is enough to where you kind of have to squeeze under there a little bit,
plant your feet nice and flat, you're going to reach up, grab the bar, and from here a big thing
I want you to keep in mind is we're not forward and we're not pulling down like this. A lot of
people make this mistake, they crunch and they just end up using their triceps. Instead, you're
going to pull your scap back, brace into your abs, we're not arching into our back, we're retracting
our scap, getting nice and tight in this position here, and pulling down all the way into our chest
with our elbows coming down and squeezing our ribcage here. One of the best cues is you're
going to pull that elbow, squeeze that ribcage, really engage in that lat. From here, we're going
to come up with full extension just before arms lock out under control, hold, pull back down with
a big squeeze, be nice and slow on the negative, rinse and repeat. That is effectively how you do
the close grip lat pulldown with perfect form. Listen, I'm an online coach, if you want faster
results, you want perfect form, you want someone reviewing your form, making you a routine,
doing your nutrition, taking care of everything for you so you can get better results faster,
check out my website here. I help people just like you lose fat, build muscle quickly. So,
head over to clothsfitness.com, learn that, appreciate you taking some time to get better
in the gym, to invest in yourself because that's what it's all about. So, if this helped you out,
smash like. We'll see you in the next video. Peace out.
