Close Grip Lat Pull Down (Variation 2)
This close-grip pull-down variation takes an underhand grip on the straight bar, palms facing you at shoulder-width or closer. The supinated position lets the biceps share the pull, typically allowing more weight, and shifts emphasis toward the lower lat fibres — a natural pairing with the neutral-grip version. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4–5 × 4–6 | 2 min |
| Muscle | 3–4 × 9–12 | 60–90 s |
| Endurance | 2–3 × 18–27 | 45–60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner-friendly — start with the neutral-grip version first if your wrists are the deciding vote.
Proper form — 5 cues
- Take an underhand grip just inside shoulder-width on the straight bar.
- Set the chest tall and pull the shoulder blades down before the arms bend.
- Draw the bar to your lower chest, elbows sweeping down and slightly behind you.
- Pause with the bar at the chest and the elbows squeezed toward your spine.
- Straighten the arms fully overhead on the return, resisting the whole way.
Breathing: Breathe out as the bar comes to the chest, breathe in on the long release.
The 3 mistakes Maddy corrects most
Common questions
Underhand or neutral grip for close pull-downs?
Both are close-grip pulls with different accents: the neutral handle keeps the wrists most comfortable and the pull most lat-pure, while the underhand bar recruits the biceps more and usually moves a bit more weight. They complement rather than compete — many programs run one for a block, then switch. Wrist comfort is a fine tie-breaker.
Does the underhand grip really hit the lower lats?
The supinated, elbows-tight path pulls the upper arms into extension close to the torso, which biases the fibres running toward the lower attachment of the lat — you will likely feel the contraction lower on your back than with wide pulls. Regional emphasis is real but modest; total effort and progression still decide most of the outcome.
How much weight should I use on this variation?
Expect to pull slightly more than your neutral-grip number thanks to the biceps' assistance — but earn it: the chest stays tall, the pause at the chest stays, and the full overhead stretch stays. If those three disappear when the pin moves down, the extra plates are lifting you rather than the reverse.
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