Lat pull down (close grip)

Exercise overview

Primary muscle group: Back

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 67

Average per rep (lbs)*: 147

Description: Sit on the lat pull-down machine with your thighs positioned snugly under the supports. Grasp the double-row V handle. Your arms and shoulders should be fully extended upward. Exhale as you pull the handle down until it touches your upper chest. Squeeze your back muscles and hold for a count of two. Inhale as you return the handle to the starting position. Repeat.

Exercise ID: 00180

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Mind-Muscle Connection: Focus on engaging your latissimus dorsi muscles as you perform the exercise. Imagine your elbows pulling down and back, rather than thinking of your hands doing the work.
Proper Posture: Maintain a slight arch in your lower back and push your chest up throughout the movement. This helps to maximize the engagement of your back muscles and reduces the risk of injury.
Grip Technique: Use a close, neutral grip (palms facing each other). This grip can help minimize stress on your wrists and shoulders, while effectively targeting the lats and the muscles of the mid-back.
Controlled Movements: Avoid using momentum to pull the weight down. Instead, use a controlled motion and pause briefly at the bottom of the movement to maximize muscle contraction before slowly returning the weight to the starting position.
Breathing: Exhale as you pull the bar down toward your chest. Inhale as you allow the bar to return to the starting position. Proper breathing can enhance your performance and help maintain stability.
Range of Motion: Ensure you are using a full range of motion by fully extending your arms at the top and pulling the bar down to your upper chest. Avoid leaning too far back; maintain a slight, natural lean.
Progressive Overload: Gradually increase the resistance over time to ensure continued progression. However, always prioritize proper form over heavier weights to prevent injury.

Exercise overview

Exercise tips and tricks

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